Snatch Complex and Metcon

IRIDIUM CrossFit – CrossFit

Snatching One of Each (5×3)

3 = 1 Muscle Snatch + 1 Power Snatch + 1 Squat Snatch

Tap & go … not for the sake of speed, but to practice cycling the bar to the ground so we arrive in the starting position of the next rep.

You may recover the bar & recompose at the hang position as needed, but still lower the bar with control into the starting position for the next rep.

Reminders for muscle snatch:

Keep the bar moving continuously upward and lockout just after the turnover of the hands.

Do not re-bend the ankles, knees, or hips once they have reached extension at their respective times during the movement.

Work on technique. Focus on smooth and fluid reps.


Run, Ring Row, Box Jump, Situp (AMRAP – Rounds and Reps)

16 min AMRAP:

200 m Run

6 Ring Rows

12 Burpee Box Jumps

18 Sit-ups
Box Jumps, 20/24