Snatch Complex - Metcon

Friday, February 20, 2026

Westbound CrossFit - Coach Loni

0900 - 4 of us

Warm Up

Row

Kettlebell shoulder openers

Snatch warm-up

Strength

Snatch Complex

1 power snatch  + 1 hang snatch 

*your choice of squat or power on the “hang”

EMOM x 10 minutes 

I worked up from 55-65-65-65-65 / 75-75-75-75-75 pounds

Conditioning

Rx

5 sets of: 

2:00 max reps /2:00 rest

15/12 cal row 

12 hang snatch (95/65lb.)

Max cal bike

Intermediate

5 sets of: 

2:00 max reps /2:00 rest

12/9 cal row 

12 hang snatch (75/55lb.)

Max cal bike 

Baseline

5 sets of: 

2:00 max reps /2:00 rest

9/6 cal row 

9 hang snatch (35/15lb.)

Max cal bike 

I did the baseline and managed 9+9+8+8+8 = 42 calories on the bike.