Which muscle does it work…? Which muscle does it NOT work?!

Iron Grip CrossFit – CrossFit

Today we practice the snatch. Easily the most technical and complex movement we do in CrossFit. But for all its subtleties, it really comes down to pulling the weight from the floor to over your head in one fluid motion. It’s a pull, jump and land. Elegant. Not easy. But elegant.
Here is a video of the current world record for the snatch in the men’s super heavyweight division. Watch the speed.


A: Warm-up (No Measure)

Medicine ball “keg toss”

B: Warm-up (No Measure)

Barbell snatch complex:

3 Rounds:

1 Snatch grip deadlift

1 Pull and snap

1 Pull, snap and high pull

3 Rounds:

1 Muscle snatch

1 Hang power snatch

1 Power snatch

3 Rounds:

1 Power snatch balance

1 Overhead squat

1 Snatch balance

1 Squat snatch


Snatch (1-1-1-1-1-1-1)

Try to increase the load with each set. Find a new 1-rep max

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