Snatch Work

Posted: 18th April 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Running Warm-up (No Measure)

20 meters each

-sideways jumping jacks

-A skips

-toe up toe touch

-shuffle

-lunge

-heal walk

-carioca

-butt kick

-tin man

-high knee

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

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

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

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

Buy-Out

(No Measure)

Bike or Row for 5 minutes

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