# @crossfit on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DduwEXQk60m
- **Gondola URL:** https://gondola.cc/posts/70984971-crossfit-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/4172ef4850.jpg
- **Posted:** 2026-09-26T00:30:23.000+00:00
- **Account Owner:** CrossFit (@crossfit) — https://gondola.cc/crossfit

## Caption

Workout of the Day⁣
Saturday 260926⁣
⁣
7 sets for load of:⁣
1 hang power snatch⁣
1 overhead squat⁣
1 hang squat snatch⁣
⁣
Increase load each set.⁣
⁣
Post-Workout Challenge⁣
⁣
3 sets:⁣
1 hang power snatch⁣
1 overhead squat⁣
1 hang squat snatch⁣
⁣
Choose your own load, and make one attempt.⁣
Hands must stay on the bar; no breaking between sets.⁣
⁣
Post load for each part to comments.⁣
⁣
Stimulus and Strategy:⁣
Today, you'll take on a heavy snatch complex, building in load. Remember that heavy is relative to you — challenge yourself with a heavier weight while still maintaining sound mechanics. Check back to your most recent snatch and overhead squat numbers to help gauge today's lifts.⁣
⁣
Each step of this complex builds on the last, zeroing in on a specific piece of the snatch. On the hang power snatch, focus on full hip and leg extension, pulling into a sound partial overhead squat. On the overhead squat, focus on a solid overhead position through the full range of motion. And on the hang squat snatch, focus on full leg and hip extension with an aggressive pull-under into a full overhead squat.⁣
⁣
Intermediate option:⁣
Same as Rx'd.⁣
⁣
Beginner option: ⁣
7 sets for load  of:⁣
3 hang power snatches⁣
3 overhead squats to a target⁣
⁣
Practice mechanics and fine-tune technique. ⁣
⁣
📍emeraldcoastcrossfit in Panama City, Florida⁣
⁣
#CrossFit #WorkoutoftheDay

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## Tags

crossfit, workoutoftheday

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