Compass CrossFit – GPP WOD
Warm-up
5-10: Warm-up (No Measure)
AMRAP x 5 MINUTES
20 Double Unders
12 Alt. Lunge w/ PVC Pass
6 OHS (:02 descent and :02 pause in bottom)
:15 Wide Grip Hang (from pull-up bar)
Teaching
10-22: Warm-up (No Measure)
Focus today is on the power snatch, in particular the pull under and receiving position. Today both in the strength and workout portions this final step will be extremely important in ensuring clean reps.
Empty Barbell to Start — Focus on slow tempo and positions…
2 SETS
7-10 Snatch DL
7-10 Strict Barbell High Pull
7-10 Dip, Drive + High Pull
7-10 Behind Neck Strict Press
7-10 Tall Muscle Snatch
Heaving Snatch Balance — Barbell in Back Rack Focus on Fast Drive Under
3 SETS x 5 REPS
Set 1, Focus → Simple Jump and Land
Set 2, Focus → Footwork and Movement from Jump to Land Position
Set 3, Focus → Speed Under the Bar
**Add light weight to the bar**
Power Snatch Progression — Build movement to Full ROM
3 REPS…STEP 1 → Hang Power Snatch, focus on extension through the middle AND the strong finish under the bar
3 REPS…STEP 2 → Above Knee to Hang then Power Snatch, focus on patience to mid-thigh THEN the strong finish under the bar
3 REPS…STEP 3 → From Ground to Hang then Power Snatch, focus on steady full up the body and getting bar to mid-thigh BEFORE getting explosive.
**From here, add more weight to the bar and perform 1 Set of 2 Reps before getting into the Strength Session**
Strength
22-32: Power Snatch (EVERY 1:30 FOR 6 SETS x 2 TNG Power Snatch)
EVERY 1:30 FOR 6 SETS
2 TNG Power Snatch
*Build to a moderate-heavy double in sets 1-3 then use same weight across for final 3 sets.
Workout
42-58: Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
3 Power Snatch (155/105)|(115/75)
6 Toe 2 Bar
6 Strict Pull-ups
6 Toe 2 Bar
