Tamalpais CrossFit WOD February 4 2021

2-Position Power Snatch

Build to a Heavy Complex in 10 Minutes

WOD

AMRAP 18
15/12 Calorie Assault Bike
15 Power Snatches 55/75 M 45/75
15 Handstand Push-ups or Strict Press

GENERAL WARM-UP

3 Rounds

30 Seconds Bike (Increase Intensity Each Round)
30 Seconds PVC Pass Throughs
30 Seconds Inchworm to Push-up

Snatch Biased Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

MOBILITY

Turn Back Stretch on Wall: 40 Seconds Each Side

Pec Stretch on Wall: 40 Seconds Each Side

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

• Chest
• Traps
• Hamstrings
• Lats

WORKOUT VARIATIONS

HOME GYM

AMRAP 18:
9 Shuttle Runs [10 Meters]
12 Alternating Dumbbell Snatches
15 Push-ups

MODIFICATIONS

2-POSITION POWER SNATCH

• Hang Dumbbell Snatch + Dumbbell Snatch

HANG POWER SNATCH

• Single Arm Dumbbell Hang Power Snatch
• Single Arm Dumbbell Russian Swings
• Odd Object Ground to Overhead
• Kettlebell Swings
• Slamballs
• Box Jumps

PUSH-UPS

• Reduce Reps
• Hands Elevated (Box or Bench)
• Knee Push-ups

ASSAULT BIKE

• Equal Calorie Echo Bike
• Equal Calorie Ski Erg
• 12/9 Calorie Row
• 12/9 Calorie Bike Erg
• 15/12 Calorie Schwinn Bike
• 200 Meter Run
• 150 Meter Air Runner or Trueform