GET THAT SNATCH

By Sean 0
October 17 2018

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

400/300m row

0:30 dead hang

0:30 shoulder circles

0:30 banded lat/shoulder stretch

0:30 PVC work

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

Weightlifting

Snatch Pull (5×2)

EMOM @ 1:30

2 reps of Snatch pull. Build slowly.

Snatch Balance (5×2)

EMOM @ 1:30

2 reps of Snatch balance. Build slowly.

Squat Snatch (1×1)

Take 10-15min to hit a 1RM

Bitch Work

750M SKI (Time)

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