Today’s Barbell Class will stream live on Zoom at 3pm.  Diaz will coach you through some Snatch work, as well as Deadlifts and Back Squats.  Happy Lifting!

This is open to all GEO members.  Please use Meeting ID 299-070-3919 to access (along with the password)


2 rounds of:

30sec Deep Squat

30sec side Plank each side

10 Arrested Supermen


2 rounds (empty bar) of:

10 Back Rack Lunges

10 Good mornings

10 Snatch Grip Deadlifts



Snatch work

8 minute EMOM of:

1 Tall Muscle Snatch + 3 Muscle Snatches + 3 Overhead Squats (light)


5 sets of 3 reps of:

3 Snatch high pull + Power Snatch + Overhead squat @moderate weight

*1 min rest between sets


We have two options for you to choose form depending on how much weight you have:

Option 1. “I don’t have much weight”

8 sets of:

4 Full Snatch + 4 Snatch balance

*1 min rest between sets


5 sets of:

5 Pause Back Squat Jumps (3sec pause in bottom)

10 Snatch Grip RDLs


Option 2. “I can load up”

6 sets of:

4 Snatch pulls @60% 1RM deadlift

*2 min rest between sets


Back Squat, twice through:

10 @60%

5 @80%

3 @90%

*2 min rest between sets

Published by Wilsy

Crossfit Coach

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