In CrossFit Daily Workout

1) 3-Position Snatch (Hip-Knee-Floor)

2 x 1 @ 70%
2 x 1 @ 75%
2 x 1 @ 80%

2) Snatch Pull*

2 x 5 @ 95%
2 x 5 @ 100%
1 x 5 @ 105%

*Percentages should be based on your best 1RM Snatch. However, if you are still a beginner to intermediate lifter, then those percentages will most likely be ineffective with regard to building strength. Your coach will assist you in choosing the appropriate loads.

3) Jerk Behind + Jerk

3 x 1 @ 70%
2 x 1 @ 75%
2 x 1 @ 80%