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CrossFit McComb – CrossFit

SP Snatch Warmup (No Measure)

7 reps of each

Snatch Grip RDLs

Snatch Pull

Hang Muscle Snatch

Behind the Neck Push Press

Overhead Squat

3 reps of each

(Power or Squat)

High Hang Snatch

Low Hang Snatch

Full Snatch (from mid-shin/floor)

SP Oly Linear – Session 5 (4 Rounds for weight)

Part 1

4×2 Barbell Snatch Balance

Rest 1 minute between sets

Work with a weight that’s light enough to allow for proper movement, solid footwork, and a good overhead position.

Part 2

4×3 Barbell High Hang Squat Snatch

Pause for 1 second in the bottom of the squat

Rest 1 minute between sets

Choose a light weight so that you can focus on pulling under the bar FAST. For those of you with a 1RM Snatch, that’s likely around 45-55%.

Part 3

5×3 Barbell Squat Snatch

Rest 1-2 minutes between sets

Build up to a working weight and then stick with it for all 5 sets. If it’s your first time completing this session, you’re looking at 55-65% of your 1RM (relatively light-moderate). If you’re repeating this session, make a small jump up from the previous time you completed this session.

Part 4

6×2 Barbell Snatch Pull

Rest 2-3 minutes between sets

Stay at the same weight for all 6 sets. For those with a 1RM snatch, shoot for 70-80% of whatever that is. If you don’t have a 1RM snatch, you can jump up 15-30% from whatever weight you chose for the squat snatches in part 3 of this session.

Metcon (AMRAP – Reps)

3 rounds

3 min max cal row

1 min max push ups

rest 1 min

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