Midcoast CrossFit – Oly
High-Hang Snatch (3-3-3)
Warm up into a weight that you can use for all 3 sets. High hang position is just below the waist level. Pause at hang position and go.
Squat Snatch/Push Press/Overhead Squat Complex (3-3-2-2-2)
1 full squat snatch from the floor then
(Receive bar in back rack position)
1 Push Press (Snatch width grip) and while bar is overhead then perform
1 Overhead Squat
-1st and 2nd set will be 3 of each movement in a row.
**Example: 3 full squat snatches, 3 push presses, 3 overhead squats.
-Then last sets will be 2 of each movements instead.
Goal is NOT working up to a heavy 2 rep max, but instead working on volume at a lighter weight. Building strength while working on the movements is key.
You want to go with a weight that is challenging, but not max effort.
We will work together to figure out what this weight will be for you individually.