IRIDIUM CrossFit – CrossFit

Build to a heavy set of 3 hang power snatches.
Rest 2:00-2:30 between sets.
All reps unbroken and from above the knee.
Start around 80% of your 1-rep-max hang power snatch

Warm-up

1 set:

50 jumping jacks

10 pass-throughs (PVC)

40 jumping jacks

10 overhead squats (PVC)

30 jumping jacks

10 pass-throughs (PVC)

20 jumping jacks

10 overhead squats (PVC)

10 jumping jacks

1 set:

Optional stretching:

– Alternating scorpion stretch, table-top stretch

Weightlifting

1 set:

3 snatch drops (quarter squat)

3-5 snatch drops (above parallel)

3 snatch balances (quarter squat)

3-5 snatch balances (above parallel)

HANG POWER SNATCH BUILDUP

2 sets:

5-8 hang power snatches (empty bar)

Every 1:30 for 5 sets:

5 hang power snatches

Hang Power Snatch (3-3-3-3-3)

Accessory

3 sets for load:

7 muscle snatches

7 snatch-grip push presses

Cool Down

3 sets:

:20 banded shoulder stretch/side

20 banded pull-a-parts