Resources

Snatch it Out

November 30, 2017 | No Comments


586 CrossFit Asylum – CrossFit

Warm-up

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
1 min FLossing

1 min Birthing Stretch

1 min Bowler Stretch

1 min T sine Wall Openers

Skill Work

5 Pausing OH Squats ( 2 sec in Hole)

5 Pausing Snatch High pulls ( Pause at Knee Mid Thigh then Crook)

5 Drop to 1/4 Squat

5 Drop to Full Squat

5 Power Snatch

5 Squat Snatch

Weightlifting

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

1 Power Snatch

1 Squat Snatch

2 OH Squats

Cash Out

Metcon (Time)

50 Wall Balls for Time





Unable to load the Are You a Human PlayThru™. Please contact the site owner to report the problem.