Fri, 07/13/2018

July 12, 2018



Squat Snatch
Heavy Single

“Over and Out”
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

Sub Regular Burpees

12 Hang Power Snatch
10 Burpee
12 Front Squat
10 Burpee
12 Hang Power Snatch




More important than speed on the power snatches to open things up is sound movement. Again, we are setting the tone for the squat snatches later in the workout. As long as athletes are moving well. they can break these however they’d like. 10-10 or 8-7-5 are options. The speed on the burpees is dialed in at a pace that athletes know they can transition to the next barbell and hold on for all 20 reps. An extra break on the barbell because of aggressive burpees is a wasted opportunity. Unlike the other movements in the workout, the bar does not come back to the ground between reps, so pacing the burpees to hold on here is a smart approach. While grinding out those 20 reps may be difficult, athletes can immediately transition to the burpees, no matter how slow the first few may be. Just starting here gets things moving in the right direction. Finishing it off with the squat snatches, athletes should be focused on pushing the last 10 repetitions faster than the first 10. Although fatigued, athletes will find a better rhythm and positioning after having 10 reps under their belt. They can use the first 10 as a primer to push the last 10 a touch harder. No failed reps and proper positioning takes priority over cycle time. These may be singles, but that is a better option that touch and go reps with worse movement.



Please reload

  • White Twitter Icon
  • White YouTube Icon
  • White Facebook Icon
  • White Instagram Icon

​©2008 - 2019 CrossFit Inland Valley LLC.

All rights reserved.​