Lift Off

Lift Off


Saturday 6/16 we will be closed!

Come out to cheer on SHCF athletes at Battle on the Creek!

South Hall CrossFit – CrossFit

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Warm-up (No Measure)


Jumping Jacks


Air Squats

Jumping Jacks


Frog Squats

PVC Pass Thru

Push Up 2 Pike

Straight Leg Sit Up

PVC Snatch Warm Up

3 Snatch Drop

3 Snatch Balance

3 Overhead Squats

3 High Elbow Snatch

3 Hi Hang Snatch

3 Snatch

Barbell Snatch lift off + Snatch


Snatch ((2+1) x 8 Sets)

E2MOM for 16 Minutes

Snatch Lift Off + Snatch

Lift off – First portion of the snatch. Sweep (pull) bar from the ground to knees, pause 2s @ knee. Keep the torso angle consistent throughout the lift off for 2 reps then reset at ground and perform 1 full snatch


Metcon (Time)

800m Run

25 Power Snatch 135/95

800m Run
Power Snatch Should take NO more than 5 minutes, choose weight appropraitely

*15 min cap

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