Phone: 516-855-7348 | Email: info@raddcrossfitnsli.com

Saturday, March 11, 2017

Warm Up: Dynamic Drills

Snatch Progressions
Set Pull Up Standards

WORKOUT 17.3: 8 minutes to complete

3 rounds:
6 chest-to-bar pull-ups, pull ups, or bar rows
6 squat snatches or power snatches

*If you finish before 8 minutes complete

3 rounds:
7 chest-to-bar pull-ups, pull ups, or bar rows
5  squat snatches or power snatches

*If you finish before 12 minutes complete

3 rounds:
8 chest-to-bar pull-ups, pull ups, or bar rows
4  squat snatches or power snatches

*If you finish before 16 minutes complete

3 rounds:
9 chest-to-bar pull-ups, pull ups, or bar rows
3  squat snatches or power snatches

*If you finish before 20 minutes complete

3 rounds:
10 chest-to-bar pull-ups, pull ups, or bar rows
3  squat snatches or power snatches

*If you finish before 24 minutes complete

3 rounds:
11 chest-to-bar pull-ups, pull ups, or bar rows
2  squat snatches or power snatches

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