Snatch Work

Posted: 21st April 2014 by jruffing27 in Uncategorized
Comments Off on Snatch Work

Main – CrossFit

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500 Meter row (No Measure)

500 Meter row

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

Snatch Balance (1,1,1,1,1)

Work up to a moderate weight. Be safe.

Snatch Balance (1,1,1,1,1)

*Snatch Balance w/ a Dip.
Work up to a moderate weight. Should be heavier then Snatch Balance. Be safe.

Metcon (Weight)

EMOTM for 10 minutes perform:
Squat Snatch x 1

*Use 50-60% of 1RM

(No Measure)

Buy Out:

30-50 Prone Press-Ups
30-50 Reverse Hypers and/or Hip Extensions
30-50 Shoulder Pass Throughs w/ PVC

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