CrossFit Empire South – CrossFit
Oly Strength
Snatch Complex: 10 Sets for Load (10 Rounds for weight)
Snatch Complex:
10 sets for load:
1 snatch deadlift to mid-thigh
1 hang power snatch
1 power snatch
INTENDED STIMULUS:
A) Heavy day relative to each athlete’s capacity.
B) Aim to increase weight across sets.
C) Start around 65-70% of best power snatch.
D) Re-grip between movements; no touch-and-go.
E) Rest at least 2:00 between sets.
F) Last heavy snatch day was January 27, 2023.
Post Workout Mobility
Stretching (Checkmark)
3 sets:
:30 reach, roll, and lift
30 banded pull-aparts
CrossFit Empire South 