kathylKathy L.

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

1. If you know your way around warm-up G, do four rounds w/ empty barbell of snatch push press x 3, overhead squat x 3, snatch balance x 3, tall muscle snatch x 3, snatch pull-unders x 3, 3 position snatch. (5 min)

Otherwise, drill floor position, hang, pockets, muscle snatch. Those who can demonstrate competence with the muscle snatch AND a good overhead squat can move on to power snatches. (10 min)

2. Competitors: take 10 minutes to work your way up to a challenging double. Then, every other minute on the minute for 10 minutes, snatch (muscle, power, power + overhead squat, or full, as appropriate) x 2.

CrossFitters and Novices: 15 minutes of muscle snatch practice.

4. Competitors: take ten minutes to warm-up to a single at 90% of your 1RM. Then, every other minute on the minute for 20 minutes, squat x 1, then immediately do 4 weighted chin-ups. Only do this workout IF a) you know your current back squat 1RM, and b) are experienced enough to be able to bail out of a heavy squat safely, should the need arise. Work in pairs, Athlete A working on odd minutes, Athlete B working on even.

CrossFitters: work up to a heavy single. Then squat 8 x 1, supersetting each effort with four chin-ups. Use a spotter, if desired, and rest as necessary between sets. Just get the work done within a 30 minute window.

Novices: back squat 5-5-5-5-5. Five sets to work up to a best set of five.

Have fun!