Iron Grip CrossFit – CrossFit
The snatch has been described as “gymnastics with a barbell.” Aptly put. If the clean and jerk is a weightlifter’s proof of strength and power, then the snatch is the lifter’s proof of skill and finesse.
https://www.youtube.com/watch?v=bFIy9Lddu80
Warm-up
Warm-up (No Measure)
3 Rounds
5 Pullups
10 Pushups
10 KB swings
15 Situps
5 Silent box jumps
20 Squats
20 second Samson stretch
Skill
Snatch progressions
Metcon
Metcon (Weight)
EMOM: 7 Minutes
3 Snatches @ 60% 1RM
Rest 1 minute
EMOM: 5 Minutes
2 Snatches @ 75% 1RM
Rest 1 minute
EMOM: 3 Minutes
1 Snatch @ 90% 1RM