Iron Grip CrossFit – CrossFit
It’s easy to over-think the snatch. At the end of the day, though, you simply need to lift the bar from the ground as if you were going to fling it straight through the ceiling.
https://www.youtube.com/watch?v=tuOiNeTvLJs
https://www.youtube.com/watch?v=9xQp2sldyts
https://www.youtube.com/watch?v=xmErFvImjjQ
https://www.youtube.com/watch?v=_l3ySVKYVJ8
You will need to know your weights for the snatch at 70%, 75% and 80% of 1-rep max.
Warm-up
Warm-up (No Measure)
20 meter Bear crawl
20 meter High knees
20 meter Bear crawl (backwards)
20 meter Butt kickers
20 meter Under the fence
20 meter Jumping jacks
Metcon
Before the workout, login to your Wodify account and find your weights for the snatch @ 70%, 75% and 80% of 1-rep max.
Metcon (Time)
For time:
20 Pullups
7 Snatches @ 70% 1RM
35 Pushups
5 Snatches @ 75% 1RM
50 Situps
3 Snatches @ 80% 1RM
50 Situps
5 Snatches @ 75% 1RM
35 Pushups
7 Snatches @ 70% 1RM
20 Pullups
Rx+ =
Chest to bar pullups
Ring pushups
GHD situps