Snatch Technique

CrossFit Fireground – Open Gym

Snatch Technique 0:00-8:00

5 Sets

1 Pausing High Hang Squat Snatch

1 Pausing Hang Squat Snatch

1 Pausing Squat Snatch

Set 1-40% 1RM S Snatch

Set 2-45%

Set 3-5 -50%

8:00-17:00

EMOMx9

1- Squat Snatch @64%

2- Squat Snatch @68%

3- Squat Snatch @72%

4- Squat Snatch @68%

5- Squat Snatch @72%

6- Squat Snatch @76%

7- Squat Snatch @72%

8- Squat Snatch @76%

9- Squat Snatch @80%
Stimulus

*Every Min starting at the 8:00 min mark.

*Waves mean that the % will increase for 3 sets, then slightly decrease before climbing even higher.

*Wave loading like this are designed to excite your motor neurons, which can help enhance force production despite muscular fatigue.

*% based on 1RM Squat Snatch

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