Situp and Take Notice

Iron Grip CrossFit – CrossFit

Patience, deliberation, more patience, moving with purpose and intent, then with explosive agressiveness. This pretty well describes the snatch. A lot to be learned there.


Warm-up (No Measure)

5 reps each with PVC, then 5 reps each with Barbell

Down and finish

Elbows high and outside

Muscle snatch

Snatch lands

Snatch drop

B: Warm-up (No Measure)

3-5 sets

work up to 85% 1RM snatch


Metcon (6 Rounds for reps)

Use 80% 1RM snatch weight

On a 21 minute continuously running clock…

1 minute to complete:

1 snatch + max rep situps


2 minutes to complete:

2 snatches + max rep situps


3 minutes to complete:

3 snatches + max rep situps


4 minutes to complete:

4 snatches+ max rep situps


5 minutes to complete:

5 snatches + max rep situps


6 minutes to complete:

6 snatches + max rep situps
Rx+ = 85% 1RM

may also do GHD situps

Score each round for total reps