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
