Snatch Technique

Tuesday, May 14, 2019

CrossFit Golden - Lacey/Diedre

1530 - 8 of us

Warm Up

30s air squat
30s jump squat
30s lateral lunges
30s duck walks

2 rounds
10 trunk twist
10 pass through
10 btn strict press
10 overhead squat
10 drop squat

barbell warmup
3 high pulls
3 muscle snatches
3 ohs
3 high hang snatch
3 mid high snatch
3 two inch below the knee snatch
3 snatch

Weightlifting

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

High-Hang Snatch (1)
1 rep @ 55-65%

45, 50, 55#

Hang Snatch (1)
1 rep @ 65-75%

60, 65, 70#

2" Below Knee Snatch (1)
1 rep 75-85%

75, 75, 80#

Snatch (1)
1 rep @ 85-90%

85, 90, 90# PR!

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:
6 Power Snatches (135/95 lbs)
9 Overhead Squats (135/95 lbs)
12 Chest-to-Bar Pull-Ups

I used 45# and did 3 Rounds + 2 Reps in 6 minutes.  I scaled the C2B to 8 kipping pull-ups.

Finished with some kipping/T2B work.