Iron Grip CrossFit – CrossFit
Some lifts move a lot more weight, but no lift will move more weight farther and faster than the snatch.
https://www.youtube.com/watch?v=LCmzAJAubDo
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 (1-1-1-1-1-1-1)
Start at 75-80% and increase weight each set. Go for a new 1-rep max!