Iron Grip CrossFit – CrossFit
Here’s a good article about using the hips more in the snatch.
http://www.catalystathletics.com/article/125/Hips-Meet-Bar-Bar-Body-Contact-in-the-Extension-of-the-Snatc/
Warm-up
A: 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
B: Warm-up (No Measure)
3-5 sets
work up to 85% 1RM snatch
Weightlifting
Metcon (Weight)
10 Rounds
Every 2 minutes:
2 Snatches @ 80% 1RM
Rx+ = 85%