Iron Grip CrossFit – CrossFit
Speed is your friend in the snatch. The more explosive you make yourself in this movement, the greater will be your success.
Warm-up
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
B: Warm-up (No Measure)
Snatches
5 reps w/ barbell
5
3
2
1 @ 85% 1RM
Weightlifting
Snatch (1-1-1-1-1-1-1)
Option 1: Increase load each set and attempt new 1-rep max.
Option 2: Use 95-97% 1RM for all 7 sets.
Metcon (Time)
For time:
100 Hollow rocks