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
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