CrossFit Magnolia – CrossFit


Warm-up (No Measure)

1 min. continuous Pole Squat

(With a PVC) Review the Snatch + Snatch Balance positions

(With a PVC) Review the following:

Pressing Snatch Balance—Heaving Snatch Balance—Snatch Balance

1 Hang Squat Snatch + 1 Mid-Thigh Squat Snatch + 1 Full Squat Snatch

1 min. Couch or Wall/Hip-flexor Stretch, each side

Workout Prep

Warm-up (No Measure)

Snatch Triples

2 x 5 reps

3 x 3 reps

Snatch Balance Sets

5 reps

4 reps

3 reps

2 reps

1 rep

Snatch (3-3-3)

-Build to a heavy single for the day

Snatch Balance (1-1-1-1-1)

Warm-up (No Measure)

Partially Loaded

DB Snatch Complex

2 DB Snatch Balances

2 OH Squats

2 DB Squat Snatches

* Right arm, then left arm.

6-8 sets

* Use the heaviest Dumbbell as possible.