Power Snatch/Box Jump

Posted: 19th February 2014 by jruffing27 in Uncategorized
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Main – CrossFit

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Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Weightlifting

Power Snatch (15 minutes to find a 1RM)

Set clock for 10 x 90 second intervals. 1 Power Snatch every 90 seconds. Try to increase weight for each attempt.

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

Rx
3 Power Snatch w/ 95/55
7 Box Jump 24/20

Rx+
3 Power Snatch w/ 135/95
7 Box Jump 24/20

Buy-Out

Warm-up (No Measure)

50-100 Back Extensions
Roll out and stretch

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