Working the Snatch

 In Crossfit


CrossFit Cirencester – Fundamentals

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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

Power Snatch (1-1-1-1-1 (90 secs rest between Sets))

Thruster (5-5-5-5-5)

Skill

Examine the Wall Ball:

Position, Timing & pacing

Up to 10 mins

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

30x Wall ball

20x Power Snatch

10x Hanging Knee Raise

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