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GW Performance – CrossFit


Snatch Skill Warm Up (No Measure)

Pre Class

Trigger – Calfs & Biceps on BB

Mobility – Banded Lats & Pecs, SL Japanese Sit + Dorsiflexion x 30 ES


1 Round

Cossaks x 10

Hip Flexion on Wall x 30 sec

Banded Good Morning x 10

Broomstick Dislocates x 10

Band Y Press + OHS x 5

5s Eccentic Push-up x 5

2 Rounds (sub maximal pace)

5 Snatch Balance

5 Scap Pull-ups (from dead hang)

25 Double Unders


GW Snatch Progressions (No Measure)

Power – Pull (jump shrug)

Hang – Power (transfer weight in feet)

Muscle Snatch

Overhead Squat

Snatch Balance

Tempo Hang Snatch

Tempo Snatch


ALL: Hang Power Snatch (EMOM: 15 x 2 / Building Every 3 Rounds)


ALL: Back Squat (Build to 5RM @ 30X1)

If you haven’t done the past two Back Squat sessions please do 5 x 5 / Across – leave the ego at the door!