The limiting reagent

Iron Grip CrossFit – CrossFit

Today we have a barbell complex with the snatch. This is an opportunity to really practice each of the major elements of the snatch. There’s no rush with this workout. Focus on one piece at a time and enjoy moving the barbell with this elegant exercise.


Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip


Snatch Complex (1-1-1-1-1-1-1-1-1-1)

1 Power snatch

1 Overhead squat

1 Hang squat snatch
Perform each of the three elements without letting go of the bar. Find a max load for this complex.

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