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OH Squats and Snatch Balance

By 10/11/2010No Comments


Warm Up

3 Rounds NFT (not for time)

Run 50 Yards

5 Pull Ups

10 Overhead Squats w PVC

Strength Work

Overhead Squat 5 – 5 – 5

Skill Work

Every minute on the minute for 10 minutes
1 Snatch Balance (hold on bottom for 5 seconds)

Focus on Technique not Load.

Assistance Movements

Strict Pull Ups (NO KIPPING) 3 x max reps

Plank Holds 3 x 30 second holds

Post Workout

Stretching or Foam Rolling


Coaches Notes:  Athletes should do at least 2 or 3 good warm up sets prior to work sets.  The Strength Workout should take everyone approx 15 minutes to complete.

click here to view Snatch Balance Demo via CrossFit HQ