Sunday Snatch It

 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

Press in Snatch – 3×5 (Easy)

3-position Snatch (floor, knee, mid-thigh) – 65% x 1+1+1 x 2, 70% x 1+1+1 x 2, 75% x 1+1+1 x 3

Segment Snatch Pull (1″, mid-thigh) – 80%x2, 90%x2x3 (of Snatch)

Front Squat (70%x3x3)

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