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CrossFit SAW – CrossFit


Warm-up (No Measure)

(5 min.) Rowing Drills

1 min. – Easy pace

30 sec. – Moderate pace

15 sec. – Hard pace

15 sec. – Rest

2 rounds

*Have athletes bump up their easy pace to their moderate pace, their moderate pace to their hard pace, and their hard pace to their sprint on the second round.

(10 min.) Dynamic Hip and Shoulder Prep

10 reps Standing Pigeon (5 each leg)

10 reps Cossack Squats (5 each leg, hold bottom of each position 2-3 sec.)

10 reps PVC Shoulder Pass-Throughs

15 sec. Flagpole Stretch

20 sec. Thoracic Extension over Foam Roller

2 rounds

*Go through each of these for quality of movement rather than speed.

Warm-up (No Measure)

(5 min.) Burgener Warm-up with PVC

Down and up

Elbows high and outside

Muscle Snatch

Snatch land

Snatch drop

Hang Power Snatch

*5-10 reps at each movement.

(10 min.) Power Snatch Warm-up

Empty Barbell:

5 High Hang Muscle Snatches (pockets)

5 Hang Muscle Snatches (above knee)

5 Muscle Snatches


5 High Hang Power Snatches (pockets)

5 Hang Power Snatches (above knee)

5 Power Snatches

Add weight to barbell across the following sets:

2 sets x 5 reps

2 x 4

1-2 x 3

*Last set of 3 should be at or near working weight for their working sets.

(15 min.) Power Snatch Working Sets

*Rest roughly 2 minutes between efforts.

(5 min.) Workout Prep

*Take weight down, make sure each person has his/her own bar, and prep for met-con.

(5 min.) Perform Workout

*5-min. hard cap!


Power Snatch (3-3-3)

Power Snatch (1-1-1)


Metcon (Time)

10 Power Snatches (115/75 lb.)

10 Burpees

10 Squat Snatches

10 Burpees
1. 5 min HARD CAP!

2. Rx+ 135/95#


If you are serious about reaching your goals and seeing results, these guidelines will help you do just that. And what's best is that... it's FREE!

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