snatch variations – Wed 5.02.18

 In W.O.D.

Strength: Complete all sets of each exercise, before moving on to next:
Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps

*Most athletes will be able to perform this workout as prescribed. The number of reps decreases as movements become more complicated, which will help newer athletes become comfortable with squat snatches.

Conditioning: For time:
100 pull-ups


Related:
• Overhead Squat Development With Pat Sherwood
• The Snatch Balance
• The Hang Snatch


The Compound Home of CrossFit Vacaville North is looking for a FULL TIME**CrossFit Level 1 Certified Personal Trainer.   Contact us at crossfitvvn@yahoo.com


MARK your calendars!!

  • Mondays at 7pm The Compound is offering yoga!  All levels are welcome! $5 for members.  $10 for non-members.
  • May 11th – Game night at The Compound – 6 pm Brass Tap
  • May 19th: Leighna and Jared are competing at the 2018 CTS Wine Country Classic Weightlifting Meet in Napa! (http://pacificweightliftingassociation.org/e/2018-cts-wine-…)

Remember to sign in for the class you plan on attending on Mindbody.  This is a way we know who will be in class and how we can best help you meet your goals.  It’s also a way to contact those should some unexpected event take place in case and change in schedule may occur.  Also, it’s a great way to maintain your motivation!  Once you sign up, now you have to go, right!?

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