Simplify the snatch – Tue 3.27.18

 In W.O.D.

Strength: Hang power snatch 3-3-3-3-3

*Scaling: The hang power snatch is a great way to simplify the full squat snatch and practice just the second and third pulls of the lift. All skill levels can complete this workout as written.

Conditioning: Complete as many rounds as possible in 7 minutes of:
5 box jumps, 30 in.
225-lb. cleans, 3 reps

 


Related:
• The Hang Power Snatch
• 
The Box Jump
• The Clean

Scaling this WOD
Experiment with box jumps in the warm-up. Choose a height that is challenging but allows for minimal rest between reps. Jumping or stepping off the box are both acceptable. Watch The Squat Clean from the CrossFit Journal. Build up to a weight that allows you to complete 3 reps within :45 with excellent mechanics.

Beginner
Complete as many rounds as possible in 7 minutes of:
5 box jumps
3 cleans

Men use 20-in. box and 95-lb. barbell
Women use 16-in. box and 65-lb. barbell

During your warm-up, if you can confidently perform 7 box jumps without rest, consider using a higher box for the workout. Warm up to a weight that is challenging but allows for proper technique. If at any point you are unable to complete 3 repetitions with excellent mechanics in under :45, decrease the load.

Intermediate
Complete as many rounds as possible in 7 minutes of:
5 box jumps
3 cleans

Men use 30-in. box and 175-lb. barbell
Women use 24-in. box and 115-lb. barbell

During your warm-up, take at least 3 sets to build up to your working weight. Find a weight that allows you to complete a “touch-and-go” set of 2 reps with excellent mechanics. Use this weight during the workout. If you are unable to complete 5 box jumps with little to no rest between repetitions, consider lowering the height of the box.

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