Snatch Primer

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Rotation Stations Every min for 10 min.

Station 1 . :50sec Row (light Pace)

Station 2 . :20sec Jump Rope + 5 PVC OH Squats

Station 3. :50sec Spider Mans

Station 4 5 Snatch Grip Deadlifts + 3 Hang Muscle Snatches + 1 OHS (BB)

Station 5 15 Sit-Ups + 10 Hollow Rocks

Snatch BB Warm-Up

2 Rounds

3 Snatch grip push press (back rack)

3 Snatch grip Push Jerks (back rack)

3 Overhead Squats

3 Snatch Balances

Weightlifting

Power Snatch Primer (1-1-1-1-1)

With a running clock. 15 min in full

Snatch Primer (A) On the Minute

Min 0-5 . Set 1@50% Set 2@55% Set 3,4,5 @60% 1RM

1 Halting Power Snatch

2 sec at each position

Just off floor, Launch, Pockets

Snatch Primer (B) On the Minute

Min 6-10 Set 1@60%, Set 2@ 65%, Set 3,4,5 @70%

Snatch Pulls

1 Snatch Pull- Full pull from the ground, with a big shrug at the top.. but the arms stay long and loose

1 Snatch High Pull- Same as the first rep, but now we do bend the arms upon extension. Elbows tracking high & to the outside, aim to bring the bar to roughly heart level.

1 Power Snatch- A full rep to build on the previous 2 pulls.

Power Snatch On the Minute

Min 11-15 Starting at 70-75% Building AHAP

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPx15

15 Hang Power Snatches 95/65

60 II Unders

15 OverHead Squats 95/65

15 Burpees

RX+ Cal Row 30/21 in place of Burpees, If you have to scale anything above, then you need to do burpees.

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