Snatch 2-2-2-2-2 & FT: Rows, Handstand Push-ups, Squat Snatches

SnoRidge CF_Snatch FootworkSnatch 2-2-2-2-2

Snatch 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
*Regrip allowed.

FT: Rows, Handstand Push-ups, and Squat Snatches

For time:
Row 1000m
30 Handstand Push-ups
20 Squat Snatches (115#/75#)
Row 500m
15 Handstand Push-ups
10 Squat Snatches


Photo by @robcwilson

Footwork is a commonly overlooked area in lifting with CrossFitters.  Focus on mastering your foot position (i.e. set-up, pull, jump and land) and you will erase bad habits and unlock PR’s.

Holiday Schedule:

  • 12/28 to 12/30: Normal schedule Monday through Wednesday
  • On 12/30 this Wednesday we are running the “Hope” WOD at all class times for Chris Gregg to help raise some funds for him and his family as he battles leukemia. There will be a fundraiser box that his classmates from WSU will put out for anyone who wants to donate to him. Thanks in advance for your support, every bit counts!
  • 12/31 (New Year’s Eve): AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
    • All other classes cancelled
    • Sign-ups for 8:30, 9:30 and 10:30am are posted on the whiteboard starting Monday 12/28
  • 1/1 and 1/2: CLOSED Friday and Saturday.
    • Happy New Year’s!
  • 1/4: Normal classes resume

Thursday AM Class times are by sign-up for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour.  If you don’t get to sign up then please show up at 10:30am and be ready to roll in. Everyone will get to workout!

“Fixing the Set-up Position in the Snatch” from the CrossFit Weightlifting Advanced Trainer Course – [video]


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