Snatch it

 In Crossfit


CrossFit Cirencester – CrossFit

The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker

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

For a double:

40 – 45 – 50 – 55 – 60 – 65%

For a single:

70 – 75 – 80 – 85 – 88%

Metcon (AMRAP – Rounds and Reps)

In Pairs:

AMRAP 6

10 Box Jumps (24/20)

10 T2B

10 Burpees

Full alternating rounds

Metcon (Time)

Rest 3 minutes then –

6 rounds for time of:

200-meter run (A, B, A, B, A, B)

7 chest to bar pull-ups (B, A, B, A, B, A)

4 DB clean and jerks 25/15kg (A, B, A, B, A, B)

Alternating movements

Recovery & equipment clean up

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