Snatch Technique - Metcon

Tuesday, July 12, 2022

CFG - Janet 

1200 - 16 of us

Warm Up

2 ROUNDS

10 Up-Downs (no push burpee)

5 Ys / Ts / Ws

10 SLOW Alt. Plank Shoulder Taps

20 Single Unders

INTO …

2 ROUNDS

5 PVC Pass Throughs

5 PVC Scarecrow Power Snatches + 5 Behind the Neck PVC Push Press

*or 5 Strict Press + 5 PVC Push Press

10 Plank Rotations (L-C-R=1)

:20 Double Under Practice

Strength

Metcon (Weight)

EVERY 1:30 x 6 SETS*

1 Hang Power Snatch

+

2 Snatch Power Jerk

*Build to a Light Weight. Snatch Technique Day.

Week 2 of 4 (Score is Weight)

I went 45-55-65-65-65-65#

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 5 MINUTES

8 DB Burpees (50/35)

30 Double Unders

12 Alt. DB Slides

-Rest 1:00-

Metcon (AMRAP - Rounds and Reps)

AMRAP x 5 MINUTES

6 DBL DB Snatch

30 Double Unders

12 Alt. DB Slides

-Rest 1:00-

Metcon (AMRAP - Rounds and Reps)

AMRAP x 5 MINUTES

4 DBL DB Devil's Press

30 Double Unders

12 Alt. DB Slides

I scaled to 20# dumbbells and single unders.  This allowed me to work at a steady pace.

I got 2 rounds + 6 reps (6 DB burpees on Round 1)

I got 2 rounds + 38 reps (DB Snatch, rope skips + 2 slides on Round 2)

I got 2 rounds + 5 reps (Devils Press + 3 rope skips on Round 3)

The DB slides were new and a good core and shoulder stability movement