Iron Grip CrossFit – CrossFit
The overhead squats and snatch balances are essentially primers for the heavy snatch at the end. For the overhead squat, focus on maintaining control throughout. Get comfortable in the bottom, make sure you’re in a good receiving position. For the snatch balance, the intention is speed getting underneath that bar. Lock those arms out, shoot to the bottom and nail that receiving position. Now that you’re primed and ready, make those the best snatches you’ve ever done.
Weightlifting
Overhead Squat (Build to a heavy single )
The goal of the overhead squat is positioning and control.
Snatch Balance (Build to a heavy single)
The goal of the snatch balance is speed
Snatch (Build to a heavy single)
The goal on the snatch is confidence under the bar