Snatch Technique - Metcon

Thursday, April 18, 2019

CrossFit Golden - Lacey/Diedre

12:00 PM ~ 11 of us

Warm Up

1 min jumping jacks

2 rounds of

10 quadruped hip extension
10 banded clam shell
10 air squat
10 reverse grip pvc pass through
10 pvc btn press
10 pvs ohs

barbell (15#)

5 high hang snatch high pull
5 high hang power snatch + OHS complex

2 high hang snatch
2 hang snatch
2 snatch lift off + 1 snatch complex

Weightlifting

For each - Every 2 minutes, for 6 minutes (3 sets):

High-Hang Snatch (2)
40
45
50#

coaching cue straight down straight up

Hang Snatch (2)
55
60
65#

coaching cue press out shoulders for squat

2 Snatch Lift-Offs + Snatch
65
65
65#

coaching cue flat back for lift offs

Metcon

Five rounds for time of:
10 Hang Power Snatches (95/65 lbs)
30 Double-Unders

I scaled this to 45# hang power snatches and was able to go unbroken
I scaled this to 60 single unders per round and could go unbroken

5:31

KB windmills - 2x5 reps each side 4kg KB

Walking Lunges with 30# DB OH 4x25 feet