Perform 5 sets of 1 rep of:

Power Snatch

Hang Snatch

Increase weight after each rep.



Hang Snatch ( from blow the knee )  75#/53#


Post load and time.

Coaching Tips:  Scale load and movements to match your current fitness level.  The first workout calls for a power snatch, followed immediately by a hang squat snatch.  The idea behind this combination is to ingrain an aggressive hip drive for the hang snatch.  The jump when the bar is above the knee is the most critical point in getting the bar weightless enough to get your body under it.  Learn this move and you will have more success at the Olympic lifts.  The second workout calls for the same movement, hang snatch, with a lighter load that should allow you to move as fast as you can through the couplet.  Keep your arms long and relaxed and make sure you start the move with the bar below your knees. 

ANNOUNCEMENT: It's official!  CrossFit East County is moving.  We have secured a new home for "East County's Premier Training Facility For Enhanced Human Performance."  The new address is 1411-1417 N. Cuyamaca Street in El Cajon.  The new facility is exactly 4.3 miles from our old gym.  It's 3810 square feet with 20 foot ceilings, 2 bathrooms, 2 large roll up doors, nice office space with room for children to sit patiently for their parents to finish working out.  We will let each and everyone of you know when we will be open for business and when we will be having our Grand Opening.  We will make moving day a team workout. You won't want to miss that one. So, stay tuned.