Snatch tastic 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

Snatch Pull + Snatch with no Jump + Snatch + Overhead Squat –

60% x 1+1+1+2,

70% x 1+1+1+2 x5

(% Power Snatch 1RM)

Weightlifting

Snatch High-Pull % of snatch – 70%x5x4

Shoulder Press (10-8-6-4-2-1)

Sub max ascending weight by feel – 10, 8, 6, 4, 2, 1

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