Iron Grip CrossFit – CrossFit
The snatch is an impressive movement even when the athlete is working under the best conditions. But add cardiovascular and midline stress to the equation and the snatch becomes even more daunting.
https://www.youtube.com/watch?v=9xQp2sldyts
https://www.youtube.com/watch?v=7rZV5P3cAa4
Warm-up
Warm-up (No Measure)
3 Rounds
5 Pullups
10 Pushups
10 V-ups
10 Med ball snatches
Skill
Snatch balance
PVC – 7 reps
Barbell – may be done from the rack if needed.
7 reps @ 45/35
5 reps @ 55/45
3 Reps @ 65/50
1 rep @ 75/55
Metcon
Metcon (Time)
3 Rounds For Time:
24 Situps
800 meter Bike
Choose 500 meter Row
One 400 meter Run
100 Double unders
12 Squat snatches @ 75/55#
Rx+ =
GHD situps
95/65#