CrossFit South Bend

Snatch, Clean and Jerk, Complexes

A)

Snatch

15 minutes to establish heavy single for the day
B)

3 Rounds – Every 2 minutes perform Snatch x 1 @ 85% of today’s max 
C)

Clean and Jerk

15 minutes to establish heavy single for the day
D)

3 Rounds – Every 2 minutes perform Clean and Jerk x 1 @ 85% of today’s max
E)

Clean and Jerk Complex

10 minutes to work up from the bar Hang Power Clean Below Knee + Hang Power Clean Above Knee + High Hang Power Clean + Jerk
F)

Snatch Complex

 10 minutes to work up from the bar Snatch Lift Off above the knee + Hang Power Snatch Below Knee (2+1)

A. Snatch waves 

Use percentages off of your best single for the week

Every 90s 

(85%x1, 90%x1) x 3
B. 

Clean and Jerk Wave 

Use percentages off of your best single for the week

Every 90s

(85%x1, 90%x1) x 2
C. 

Front squats 

2×1 @ 75-85%

speed, speed, speed, or you are done.
D. Core work 

Remember these Heavy Singles should be without fail ! 

A.

 Snatch 

15 minutes to establish heavy single
B.

Snatch light work 

5 Rounds 

Every minute on the minute

Snatch x 1 @ 75% of today’s single
C.

 Clean and Jerk 

15 minutes to establish heavy single 

D. 

Clean and Jerk light work 

4 Rounds  

Every minute on the minute
Clean and Jerk x 1 @ 75% of today’s single
E. 

Back squat 

2×1 @ 75-85%

speed, speed, speed or you STOP.
F. Core work 🙂

Snatch, Clean and Jerk, Complexes

A)
Snatch
15 minutes to establish heavy single for the day

B)

3 Rounds – Every 2 minutes perform Snatch x 1 @ 85% of today’s max 

C)

Clean and Jerk

15 minutes to establish heavy single for the day

D)

3 Rounds – Every 2 minutes perform Clean and Jerk x 1 @ 85% of today’s max
E)

Clean and Jerk Complex

10 minutes to work up from the bar Hang Power Clean Below Knee + Hang Power Clean Above Knee + High Hang Power Clean + Jerk
F)

Snatch Complex

 10 minutes to work up from the bar Snatch Lift Off above the knee + Hang Power Snatch Below Knee (2+1)

A. Snatch waves 

Use percentages off of your best single for the week

Every 90s 

(80%x1, 85%x1, 90%x1) x 3

B. 

Clean and Jerk Wave 

Use percentages off of your best single for the week

Every 90s
( 80%x1, 85%x1, 90%x1) x 2

C. 

Front squats 

3×1 @ 75-85%

speed, speed, speed, or you are done.

D. Core work 

Remember these Heavy Singles should be without fail ! 

A.

 Snatch 

15 minutes to establish heavy single

B.

Snatch light work 

6 Rounds 

Every minute on the minute

Snatch x 1 @ 70-75% of today’s single

C.

 Clean and Jerk 

15 minutes to establish heavy single 

D. 

Clean and Jerk light work 

6 Rounds  

Every minute on the minute

Clean and Jerk x 1 @ 70-75% of today’s single

E. 

Back squat 

3×1 @ 75-85%

speed, speed, speed or you STOP.

REMINDER: gym will be closed but open gym hours are 8-10am I will be there ! 
Snatch, Clean and Jerk, Complexes

A)

Snatch
15 minutes to establish heavy single for the day

B)

5 Rounds – Every 2 minutes perform Snatch x 1 @ 85% of today’s max 

C)

Clean and Jerk

15 minutes to establish heavy single for the day

D)

5 Rounds – Every 2 minutes perform Clean and Jerk x 1 @ 85% of today’s max

E)

Clean and Jerk Complex

10 minutes to work up from the bar Hang Power Clean Below Knee + Hang Power Clean Above Knee + High Hang Power Clean + Jerk

F)

Snatch Complex

 10 minutes to work up from the bar Snatch Lift Off above the knee + Hang Power Snatch Below Knee (2+1)

A. Snatch waves 

Use percentages off of your best single for the week
Every 90s 

(75%x1, 80%x1, 85%x1, 90%x1) x 3
B. 

Clean and Jerk Wave 
Use percentages off of your best single for the week

Every 90s

(75%x1, 80%x1, 85%x1, 90%x1) x 2
C. 

Front squats 

2×2 @ 75-85%

speed, speed, speed, or you are done.
D. 

Mini tabata wod 😀 

Sit ups and ball slams ! 

Remember these Heavy Singles should be without fail ! 

A.

 Snatch 

15 minutes to establish heavy single
B.

Snatch light work 

8 Rounds 
Every minute on the minute

Snatch x 1 @ 70-75% of today’s single
C.

 Clean and Jerk 

15 minutes to establish heavy single 
D. 

Clean and Jerk light work 

6 Rounds  

Every minute on the minute
Clean and Jerk x 1 @ 70-75% of today’s single
E. 

Back squat 

2×2 @ 75-85%

speed, speed, speed or you STOP. 

Snatch, Clean and Jerk, Complexes
A)

Snatch

15 minutes to establish heavy single for the day
B)

5 Rounds – Every 2 minutes perform Snatch x 1 @ 85% of today’s max 
C)

Clean and Jerk

15 minutes to establish heavy single for the day
D)

5 Rounds – Every 2 minutes perform Clean and Jerk x 1 @ 85% of today’s max
E)

Clean and Jerk Complex

10 minutes to work up from the bar Hang Power Clean Below Knee + Hang Power Clean Above Knee + High Hang Power Clean + Jerk
F)

Snatch Complex

 10 minutes to work up from the bar Snatch Lift Off above the knee + Hang Power Snatch Below Knee (2+1)