Workout of the Day: Tuesday, 24-April-2017

CrossFit Memorial Houston – CrossFit


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Prep Work

A – Warm Up (use Ben’s or your own)

Movement Prep (Burgener Warmup with PVC)

5 Reps – Down and Up

Working on aggressive extension of the ankles, hips, and knees with the down and up. This “triple extension” is what creates elevation on the bar and allows it to become weightless so that athletes may pull themselves under.

5 Reps – Elbows High and Outside

In the snatch, the arms do not bend until the previous step is completed. Triple extension must happen before the arms bend. Working on this timing as well as keeping the bar close. The funny thing about this step is that the arms are never actually involved in an upward pull, rather they work to pull the athlete under the barbell during the weightlessness of the bar.

5 Reps – Muscle Snatch

In an extension of the elbows high and outside, the muscle snatch works on an aggressive punch up to the finish position overhead. There is no re-bending of the knees during the muscle snatch.

5 Reps – Snatch Lands

Solidifying the jumping and landing positions here. With the bar locked out overhead, athlete will dip and drive with the hips, landing in a quarter squat. This teaches the athlete the proper footwork for receiving the snatch.

5 Reps – Snatch Drops

Starting in the same position as snatch lands. However, on this step we are removing the dip and drive and landing in a full squat. Without the dip and drive, speed and tightness are an important factor of the snatch drop.

5 Reps – Hang Power Snatch

Putting it all together with the hang power snatch. Working from the high hang position for these repetitions.


1 High Hang Power Snatches

1 Hang Power Snatches

1 Power Snatches

2 High Hang Squat Snatch

2 Hang Squat Snatch

2 Squat Snatch

Squat Snatch (Build to a Heavy Single)

Metcon (AMRAP – Reps)

“Ring of Fire”


1 Ring Muscle-ups

1 Squat Snatch (135/95)

2 Ring Muscle-ups

2 Squat Snatch (135/95)

3 Ring Muscle-ups

3 Squat Snatch (135/95)

Up by (1) rep until finish
Movement Substitutions

Jumping Ring Muscle-ups

Chest to Bar Pull-ups


Banded Pull-ups

Ring Rows



2 Pull-ups

2 Power Snatches

4 Pull-ups

4 Power Snatches

6 Pull-ups

6 Power Snatches

Up by (2) reps until finish