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CrossFit Wed

By Scotty 0

CrossFit SFS – CrossFit


Warm-up (No Measure)

(5-15 mins):

30-20-10 (seconds)

Squat Hold

Plank Hold


2 rounds:

6 x Burpees

5 x Behind the Neck Push Press

4 x Pause Overhead Squats (broom or bar)

3 x Snatch Balance (broom or bar)


Snatch Balance (5 x 3)

Superset with

.15 – .20 sec hold @ top & bottom of rings (can feather feet on ground if needed)

For our strength work today we are focusing on building strength in the bottom position of our snatch/overhead squat

The snatch balance should be performed at speed with the preference being good quality movements and positions over heavy loading

You should be trying to ride the squat down freely, rather than catching the weight high, pausing and continuing the rest of the movement

Start each rep with your feet under your hips and then jump them out to your squat stance after you dip and drive. Be sure to reset your feet to the start position between reps


Metcon (7 Rounds for time)

Pairs WOD (you go, I go)

7 sets each

7 Power Snatch 50/35kg, 40/30kg

7 box Jumps

14 front rack lunges

2 min cap per round
goal is to hit the Snatch unbroken, make them crisp, fast reps

scale the load to achieve this

author: Scotty


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