Today's Workout

Snatch Grip Deadlift

3-3-3-3

then

As Many Rounds As Possible in 10 minutes

3 Hang Power Snatch 95/65lbs
6 Snatch Balance 95/65lbs
9 Overhead Squat 95/65lbs

The Snatch is the pinnacle of weightlifting. It is the fastest way humanly possible to move a load from the ground to overhead. The amount of strength, speed, coordination, balance, flexibility, agility, and confidence to perform a Snatch correctly is staggering. For this reason athletes who can learn Snatch well can learn to do pretty much any other physical task at a high level.

Because of the complexity of this lift and the speed at which it is performed it is important to warm up properly and to understand what happens in each part of the lift. Coach Burgener has an incredible warmup that we use to both warm up and gain understanding of the lift in segments, then put it all back together into a single fluid motion. Read The Burgener Warmup.

Congratulations to our extended family down at CrossFit Pacific Coast for their first year anniversary!