Iron Grip CrossFit – CrossFit
Today we have a barbell complex with the snatch. This is an opportunity to really practice each of the major elements of the snatch. There’s no rush with this workout. Focus on one piece at a time and enjoy moving the barbell with this elegant exercise.
http://journal.crossfit.com/2008/01/coach-burgener-teaches-the-sna-1.tpl
http://journal.crossfit.com/2008/02/coach-burgener-teaches-the-sna.tpl
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 Complex (1-1-1-1-1-1-1-1-1-1)
1 Power snatch
1 Overhead squat
1 Hang squat snatch
Perform each of the three elements without letting go of the bar. Find a max load for this complex.