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BLK LBL Fitness Club – CrossFit®


**1. Movement Prep/Activation and Increasing Heart Rate**

20 PVC Pass Throughs

10 PVC Around the Worlds (Left and Right)


3 sets (Empty Bar or PVC)

10 Dynamic Squat Stretch

5 Muscle Snatch

5 Snatch Push Press

5 Pressing Snatch Balance (My favorite)

**2. Skill Work**

Athletes will be working up in weight this week to a heavy snatch grip push press (back rack) + 1 snatch balance in 5 working sets. The purpose of this is to build strength and confidence in the overhead/receiving position of a snatch. Bars can be taken from the rig but athletes should take care to step back far enough so that bar won’t be dropped into the rig if the lift is missed. Demo the correct way to bail from a snatch balance both forward and backward. If athletes cannot overhead squat due to mobility restrictions, you should have them push press + push jerk from the back rack.

**3. Workout Prep**

3 sets

100m Row (at workout pace)

10 Double Unders

2 Shoulder to Overhead (Build in weight and on set 3 perform 1 rep top weight)


Snatch Push Press + Snatch Balance (5X2)

10-15 Minutes

1 Snatch Push Press + 1 Snatch Balance x 5 working sets

*Build to a moderate weight

*Advance athletes are working up to a moderate-heavy weight in 5 working sets (not counting warm up sets).


Metcon (3 Rounds for time)

Teams of 2

3 sets (each OR Rest 1:1 b/t sets)

300/250m Row

50 Double Unders

5 Shoulder to Overhead (135/95)

3 Shoulder to Overhead (155/105)

1 Shoulder to Overhead (185/125)

*Shoulder to Overhead starts from the ground with a power or squat clean.

Target time each set: 2:15 2:30

Time cap each set: 3 minutes


Stimulus is moderate pacing on row and double unders and consistent technique application during increasingly Shoulder to Overhead. Athletes ARE allowed to have their partner change weights for them but they should be sure to keep all spare weight clear of the bar so the bar isn’t dropped on them. Additionally, make sure that athletes add full-size weights as much as possible and refrain from stacking the bar out with smaller change plates. Remember it’s 9 reps, total for Shoulder to Overhead for each set.

If you have enough bars and weights then have athletes set up 3 loaded bars for a faster and smoother sets. If time permits then have athletes go through 4 sets for a little more fun.

Individuals will just go 1:1 on their work to rest ratio.