CrossFit – Wed, Jan 11

Snatch Barbell Prep
Snatch Barbell Prep
A) Burgener Warm up Snatch
3-5 reps at each position

2. Elbows high and outside – "BAR CLOSE"
3. Muscle snatch – "STRONG TURNOVER"
4. Snatch land – "FOOT WORK" 2", 4", 6"
5. Snatch drop – "FOOT WORK"

B) Skill Transfer Exercises Snatch
3-5 reps of each movement

1. Snatch grip push press.
2. Feet jumping position "OVERHEAD STRENGTH"
3. Overhead squat, "CORE STRENGTH"
4. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
5. Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
6. Snatch balance, "FOOT AND ARM SPEED"

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Power Snatch (10-8-6-4-2)

10 Power Snatch
8 Power Snatch
6 Power Snatch
4 Power Snatch
2 Power Snatch
-Rest as needed in between sets-

*These will be cycled. Move up in weight each set and build to a heavy set of 2
**Keep your movement fluid and precise!

Pre-MetCon Warm-up

8 Minute moving through:
1:30 Ski (OR Row) (moderate)
3 Strict Pull Ups, 6 Hanging Knee Raises
1 halfway Rope Climb
10 Overhead Squat (empty bar)
Build to Overhead Squat weight.

1 Set: (at workout pace)
1 Rope Climb
3 Overhead Squat (at workout weight)

Mama Mia (Time)

Rope Climbs
Overhead Squats (95/65)


1 minute Quad Smash (each side)
1 minute Lacrosse Ball Glute Smash (each side)
1-2 minute Elbow to Floor Stretch (each side)
2 minute Frog Stretch
1-2 minute Scorpion Stretch
2 Minutes Downward dog to Upward Dog Transition

Optional Finisher

3-4 Rounds
10 Front foot elevated DB Split Lunge (each side) (light/moderate weight)
15 Seated Dumbbell Calf Raise (moderate weight)
10 Band Pull Through (moderate weight)
-Rest 2-3 min b/t round-