Fastest lift in the world

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

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