Make That Two

Iron Grip CrossFit – CrossFit

Today is a good day to practice your full squat snatch technique. For some however, it may be a better day to practice your split snatch technique. If you are still struggling to achieve a good overhead squat position, then the split snatch is for you.
http://library.crossfit.com/premium/video/CFJ_AgainFaster_Burg_Splitters.mov?e=1471848502&h=840607b17a860895c83492f8d71aff7b

http://library.crossfit.com/premium/video/CFJ_JoshEverett_SplitSnatch.mov?e=1471849134&h=d6da60ffbcf40b3321cfa9b70de95b7d

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

Weightlifting

Snatch (2-2-2-2-2-2-2-2-2-2)

2 touch and go reps @ 85% 1RM every two minutes