speargroup The CrossFit Defense Seminar!



Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Technique review: 8 positions of the dumbbell power snatch

2. Five minutes deliberate practice of the positions of the db power snatch.

3. Power cleans:

  • 3-3-3-2-2-2

Whether you are using muscle cleans or power cleans today, FORM IS EVERYTHING. Only count the heaviest weight you can use with GOOD FORM. If in doubt whether your technique was up to snuff, ask your instructor.

Aim to make your best set of 3 from last week your first set of two today. Then go up from there in small increments.

4. “Mjolnir”

Eight rounds for time of:

  • 5 Front squats
  • 3 Dumbbell power snatch R hand
  • 3 dPS L hand

LIII: front squats @ 60% 1RM, db snatch @ 60/40lbs
LII: front squats @ 60% 1RM, db snatch @ 40/25lbs
LI: six rounds, not for time: 5 muscle cleans + 5 front squats. Rest as necessary between efforts

Have fun!