Snatch Technique - Metcon

Thursday, November 4, 2021

CFG - Lacey

1200 - 6 of us

Crossover Symmetry

Foam Roll

Warm Up

2 rounds of

burpees

pass throughs

down dog/cobra

side lying windmills

bootstrappers

reverse snow angels

Weightlifting

Every 2 minutes, for 6 minutes (3 sets):

Muscle Snatch (2 reps ) - We have been snatching a lot and I felt comfortable at 55-60-65#

Weightlifting

Every 2 minutes, for 6 minutes (3 sets):

3-Position Snatch (@ 75-85% ) - Deadlift up, pause at hip crease, above knee, hover at start and then full snatch - I worked up from 65-65-70-75# and felt really good.  I took an extra set here and only two sets of the lift off.

Weightlifting

Every 2 minutes, for 6 minutes (3 sets):

2 Snatch Lift Offs + 1 Snatch Pull (@ 90-95% of 1-RM Snatch ) - raise to knee, lower, raise to knee lower and then full extension but no elbow bend - I stuck with 75-75#, but could have gone heavier

Metcon

"The Devil’s Advocate"

Three rounds for time of:

20/15 Calories of Rowing

10 Dumbbell Devil’s Presses (50/35 lbs)

I scaled this aggressively to 15 calorie rows and 15# DBs.  Essentially I just called it in, but it was a tough workout.  Rows were around 1:15 and Devil's Presses slightly longer

Round 1 - 2:24

Round 2 - (2:50) 5:14

Round 3 - (2:49) 8:03

Lagniappe

Reverse Hypers - 3 sets of 10 reps at 90#