Workout of the Day, 3.5.13

Below, Basa holding a great overhead position during the split jerk.  This works well for the top position you should hold when you are dumbbell push pressing, EVEN during the metcon today. He easily PR’d his split jerk on this day at 225lbs.



MOVEMENT PREP: Lax Ball Pecs on Floor – 3 minutes, Lax Ball Upper Traps in Glute Bridge – 3 minutes.  Band Pec Stretch, 30 seconds on each side. Band Overhead Stretch, 30 seconds on each side. Yoga Push-ups, 5 reps. Glute Bridge plus Overhead Reach, 5 per side. Wall Slides plus Upper Lift, 10 reps.

ACTIVATION: Handstand Walk-Up, 1 minute hold.

STRENGTH: Superset the below for 6 sets of 5 reps.

A. SNATCH PRESS – learn how to breathe for the snatch press (squeeze the glutes and quads, breathe through the belly, and PRESS!), and pay special attention to the position of the elbow and armpits… they should “face the world” throughout the entire movement.

B. WEIGHTED HIP THRUST – focus on getting full hip extension, and breathing in the same way you would for the Snatch Press.


4 rounds of a minute at each station:

Row for Calories, and keep counting up after you get off the erg.

Dumbbell Push Press (45/20)

Toes to Bar


*Record your score for EACH round AND your total score*

Why do we snatch press? So we can be this stable and happy in the catch for the snatch! :)



More about the Snatch Press.

Leave A Comment

Crossfit Journal Logo   OPEX On Journey CrossFit Kids FMS Certified

© 2017 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 |
Website Design by Sayra Lopez