CrossFit WOD, May 19, 2023

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

1. Down and up – "SPEED THROUGH THE MIDDLE"
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

From ground snatch grip and pulling stance, deadlift the bar to the standing position. Perform high hang Power Snatch – Pause at the prescribed time in the receiving position (pwr position)
NOTES:
Knee bend and hip hinge with the shoulder joint above the bar and the bar naturally where it hangs at high thigh. Initiate the lift by pushing with the legs through the floor, keeping approximately the same back angle until above the knees. Continue aggressively pushing against the floor with the legs and extend the hips violently, keeping the bar as close to the body as possible and ensuring full contact with the hips.
Initiate the lift by pushing with the legs through the floor, keeping approximately the same back angle until above the knees. Continue aggressively pushing against the floor with the legs and extend the hips violently, keeping the bar as close to the body as possible and ensuring full contact with the hips. Extend the body completely for maximum acceleration of the bar with the lower body, pull the elbows up and out to begin move body down, and lift and move your feet slightly into your receiving stance under the bar. Continue actively bringing the bar into the overhead position and fix it in place forcefully. Make sure the bar is stable and secure overhead and then stand for a completed rep.