Iron Grip CrossFit – CrossFit
Patience, deliberation, more patience, moving with purpose and intent, then with explosive agressiveness. This pretty well describes the snatch. A lot to be learned there.
https://www.youtube.com/watch?v=9xQp2sldyts
https://www.youtube.com/watch?v=fOs2BvZIfRU
https://www.youtube.com/watch?v=Y5YFU_iuwJ4
Warm-up
Warm-up (No Measure)
5 reps each with PVC, then 5 reps each with Barbell
Down and finish
Elbows high and outside
Muscle snatch
Snatch lands
Snatch drop
B: Warm-up (No Measure)
3-5 sets
work up to 85% 1RM snatch
Metcon
Metcon (6 Rounds for reps)
Use 80% 1RM snatch weight
On a 21 minute continuously running clock…
1 minute to complete:
1 snatch + max rep situps
then…
2 minutes to complete:
2 snatches + max rep situps
then…
3 minutes to complete:
3 snatches + max rep situps
then…
4 minutes to complete:
4 snatches+ max rep situps
then…
5 minutes to complete:
5 snatches + max rep situps
then…
6 minutes to complete:
6 snatches + max rep situps
Rx+ = 85% 1RM
may also do GHD situps
Score each round for total reps