Bellhouse Crossfit – CrossFit

Daily Encouragement

“Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid.”

John 14:27

Snatch Complex (Weight)

Squat Snatch Complex

Every 2:00 x 6 Sets

1 Hang Squat Snatch

1 Squat Snatch

1 Hang Squat Snatch

3 Sets @ 75%

2 Sets @ 78%

1 Set @ 81%

% is Based on 1RM Snatch

This complex must be unbroken.

Snatch (Time)

For Time

15 Power Snatch

500m Row

15 Power Snatch

Load: 135/95lb

Goal Time Domain: 5-8 minutes

Time Cap: 10 minutes
Mod 1)

(95/65)

Mod 2)

Hang Power Snatch

(65/45)

Mod 3)

(155/105)

Warm Up

1:00 Row Easy

:30 Alternating Scorpion Stretch

:30 Alternating Iron Cross Stretch

:20/:20 Samson Lunge

–

2 Sets: For Quality

:40 Row Moderate to Hard, Building

10/10 Wrist Circles

10/10 Alternating Arm Swings

5 Hang Muscle Snatch + 5 Overhead Squats + 6-8 Reactive Quarter Squat Jumps

Specific Barbell Prep (5-7 min)

*Add Loads: Barbell off the floor

Build over the Course of 3-4 sets to 70% performing Complex

Snatch Grip Deadlift to the Hip

Hang Squat Snatch

Squat Snatch

Hang Squat Snatch