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)

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

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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