Snatch Fun

Posted: 24th February 2015 by jruffing27 in Uncategorized
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Main – CrossFit

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Warm-up

(No Measure)

Jog 10-15 laps

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

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

Every 2 minutes, for 20 minutes (10 sets)

Metcon

Snatch and DU’s (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:

6 Squat Snatches (95/65 lbs)

30 Double-Unders

Buy-Out

5- 10 Minutes Squat Hold (No Measure)

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