MORE SNATCHES – Don’t be mad

CrossFit ABF – CrossFit Personal Training

Warm-up

Weightlifting

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

Metcon (Weight)

5 Sets:

1 Snatch Pull

1 High Hang Power Snatch

1 Hang Power Snatch

1 Low Hang Power Snatch

Build to a moderate weight

Metcon

Metcon (3 Rounds for time)

On the 4:00 x 3 Rounds:

12/9 Calorie Assault Bike (or 15/12 cal Row)

9 Barbell Facing Burpees

6 Power Snatches (95/65)

Bitch Work

Metcon (No Measure)

4 Sets, Not For Time:

40% Max Strict Handstand Push-ups

6 Tempo Ring Rows