Forever Young CrossFit – Weightlifting for CrossFit

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1: WL – Half Thacker – Snatch (No Measure)

3 Rounds of:

10 Sec. in squatting quad. w/ snatch grip

Then, Muscle snatch

10 Sec. Snatch grip overhead hold

10 Sec. Overhead squat hold

2: WL – Squatting Quad 4 Part Warm Up – Snatch (No Measure)

From the squatting quad position*:

Muscle snatch (3 reps)

Power snatch (3 reps)

Power snatch + OHS (3 reps)

Full snatch (3 reps)

*The squatting quad position is, from a standing position squat down with knees parallel to hips, then place the bar on middle of the thigh


1: Muscle Snatch (3-3-3-3-3-3-3-3)

Start with the bar on the floor in the snatch starting position, making sure your elbows are oriented to the sides (arms internally rotated). Lift the bar as you would for a snatch until reaching the top of the upward extension of the body. At this point, rather than repositioning your feet and pulling yourself into a squat under the barbell as you would in the snatch, keep the knees straight and the body extended and pull the elbows up as high as possible, keeping the bar in immediate proximity to the body. The elbows should move out to the sides as they move up (if the arms are properly internally rotated during the lift). Once the elbows reach maximal height, turn the arms over to bring the bar the rest of the way up and back into the proper overhead position, punching straight up against the bar and finishing in a tight, aggressive overhead position. The legs must remain straight once extended in the pull. Maintain constant tension against the bar throughout the movement, and make sure the bar is moving continuously—there should be no pausing or hesitation during the lift.
Take 15 min, to work up to a technical 3RM

2: Power Snatch (3-3-3-3-3-3-3-3)

Take 15 min, to work up to a technical 3RM

3: Snatch (3-3-3-3-3-3-3-3)

Take 10 min, to work up to a technical 3RM