Thursday, February 28

« | »
1. Snatch
3 x max reps TNG at 80% of 1RM
These can be power or squat.  Rest as needed between sets.

2.  Front Squat

3.  "Lynne"
5 rounds of:
max reps of Body weight Bench Press
max reps of Strict Pull ups
-No rest between movements.  
-Rest 3 mins between rounds.
if the pull ups go below 10 reps for any round turn them into kipping pull ups.

Compare to January 2012 (

4.  Burner
4 RFT:
12 Cals on Rower
6 Burpee Box Jump Overs, 24/20"- jumping onto the box is allowed but not required.

Efficiency Tips: The Snatch

By Eric O’Connor and Chris Spealler

In this video filmed at a CrossFit Competitors Course at CrossFit Park City,
Eric O’Connor and Chris Spealler show how to use the snatch in workouts
that test speed and conditioning rather than just max strength and

The muscle-snatch technique is a great way to cycle reps quickly, and
the bar path should still be very tight to the body. Loopy bar paths
are inefficient and undesirable—just as they are in the full squat
snatch performed on a platform. O’Connor also covers the return to the
ground, which is where you can greatly increase the cycle time by
actively pulling the bar down for touch-and-go reps.

If a muscle snatch is unavailable, the power snatch is the next best
choice. You want to pull the bar as high as possible to eliminate the
deeper squats in the receiving position, and if you can avoid having to
reset your feet from landing position to pulling position, you’ll
further increase speed.

With the full squat snatch and a light load, you just might want to
consider not fully extending the hips on the pull. As strange as that
might seem at first, remember that we are considering light loads, and
fully extending might result in an over-pull that wastes a lot of time
and energy. Similarly, if you can pull the rep with your feet already in
the squat position, you’ll save time.

5min 46sec

Additional reading: Snatch Strategies for CrossFit Workouts and Competitions by Dave Castro, published June 2, 2010.


Download as Quicktime.
Download as Windows Media.
Download for iPod/iPhone.


  1. Front Squat – 295 lbs. PR
    Lynne – 26/89 – 115 reps PR
    Burner – 5:06 Rx’d
    No time for Snatches

  2. Snatch – 135 form, 155, 175 form
    Front squat – 300#
    Lynne – 62/124 done normal not comp
    Burner – 4:59

  3. Katie B. says:

    ACTIVE REST: At Work
    It’s been pretty difficult to get workouts in at work; I am considering going back to my 4-on, 2-off scheme to get my training in……

  4. “Lynne” 2/30-2/30-2/30-2/30-3/24 = Total of 11/144 PR!

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