1600 SW 17th Ave
Ocala, FL 34471

3/6/2017

March 05, 2017

CrossFit Ocala – CrossFit

Snatch Fundamentals
EMOM 8
1 Snatch + 1 Hang Snatch at
L1- Technique work
L2 – 65-75%
L3 – 75-85% 1RM
Preferably Squat. If unable to squat snatch, you can power snatch and follow it down into a squat

View Public Whiteboard

CF 04 – Squat (No Measure)

400m run or row, or 2 min dub practice

Then 2x

10 pass throughs

10 air squats

10 leg swings per leg

30 sec calf stretch

30 sec pigeon stretch

Snatch + Hang Snatch

Preferably squat. Can catch in power and proceed to squat.

GPP: Metcon (Time)

5 RFT

5 Squat Snatches 95/65

10 Bar over Burpees

COMP: Metcon (Time)

5 RFT

5 Squat Snatches 115/85

10 Bar Facing Burpees

Cool Down

200m walk

30 sec pigeon streth

30 sec elbow to heel

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