Workout of the Day

Cycle Through

Written By Charleh Knighton  |  Snatch 

3 Rounds of:
5 Snatches (135/95 lb)
10 Clean and Jerks (135/95 lb)
400m Run

WODprep Strategy Top Tips:

Round 1:

  1. Start conservatively. The first round is about finding your rhythm and conserving energy.
  2. Begin with 5 snatches. Use a weight that you are confident you can handle with good form.
  3. Move on to the 10 clean and jerks with the same weight.
  4. Focus on efficient movement and pacing during the runs. Don’t sprint; maintain a steady pace.

Round 2:

  1. After completing round 1, assess how you feel and adjust your strategy accordingly.
  2. If you were comfortable with the weight in round 1, consider pushing the pace a bit on the snatches and clean and jerks.
  3. Again, maintain a steady pace on the 400m run.

Round 3:

  1. In the final round, give it your all. If you’ve been conservative in the previous rounds, this is the time to pick up the pace.
  2. Attack the snatches and clean and jerks with intensity, but maintain good form to avoid fatigue.
  3. Push yourself on the last 400m run, knowing it’s the final effort.

Feel awkward when barbell cycling? Check out our video below:

Are you new to Weightlifting for CrossFit? If so, you’ll want to check this out before going any further!

Weightlifting is an advanced skill and these tips will help you figure out the various lifts that are sure to crop up in your WODs sometime soon!

Want to get faster and more efficient in your barbell WODs?

5 Snatch Drills Every CrossFitter Should Master (free video tutorial!):

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