Skill Development: USAW Power Snatch Progressions.

Complete Three Sets – Start with Barbell and add weight as necessary:

Power Snatch from Power Position, 3 Repetition
Power Snatch from Above Knee (2 Second Pause) 2 Repetitions
Power Snatch from Floor, 1 Repetitions

Rest as needed then,

“Threshold Mash-up Training”

Power Snatch, As Many Repetitions As Possible in 1:00 (75lb. / 55lb.)

Rest 1:00 then,

Double Under, As Many Repetitions As Possible in 1:00 (or Weighted Jump Ropes)

Rest as needed and determine 60% of your AMRAP Threshold for Snatch, and 40% for Double Under

For 12:00 (6 Rounds Each Station)

Minute One: Double Under (40% of AMRAP Threshold)
Minute Two: Power Snatch (60% of AMRAP Threshold)

Note: On today’s “Threshold Mash-up” the emphasis is on developing capacity on the Olympic Power Snatch skill. To maximize the training value of the Jump Rope station, Athletes are encouraged to select a skill they can complete at least 30 consecutive repetitions with.


Cobbie’s Breakfast – 2 eggs, 1/2 sausage with berries and sweet potato


Thursday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

“Light Mastery Rotation Two” – 3 Rounds at Each Station (15:00 of work!)

Minute 1: 15 Kettlebell Swings
Minute 2: 15 Calories on Assault Bike (or Concept 2 Row)
Minute 3: 15 Goblet Squats
Minute 4: 15 Box Jumps or Hurdle Jumps
Minute 5: 15 Hand Release Push-ups

Note: Use 25lb. to 53lb. Kettlebell for this station rotation workout!

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

CrossFit Striking & Bag Class  Please note the 10AM Bag Class is cancelled today.

Warrior Yoga 60 (12:00 PM – 1:00 PM at Satvana Yoga)

Endurance WOD Please note the EWOD is cancelled today.

Warrior Yoga 75 (6:15 PM – 7:30 PM at Satvana Yoga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga


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