Muscle snatch Sunday

 In Crossfit


CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Tack & Floss then:

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross

Scorpion

Monkey Pose

Spider

Russian Baby Makers

Cossaks

Leg Swings

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

Muscle Snatch – 3×5

Power Snatch + Snatch + Overhead Squat – 65% x 1+1+1, 70% x 1+1+1 x 2, 75% x 1+1+1 x 2, 80% x 1+1+1 x 2

Power Clean + Clean + Jerk – 65% x 1+1+1, 70% x 1+1+1 x 2, 75% x 1+1+1 x 2, 80% x 1+1+1 x 2

Weighted Planks – 3 x 20-30 sec

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