Snatch Feb 9, 2016

CrossFit XD – Olympic Weightlifting Class

Tempo Snatch (No Measure)

Performed with either PVC pipe or empty bar.

– Find starting position, ensuring shoulders and lats are fully engaged (butt down, big chest, eyes forward)

– Lift-off and hold at knees for 2 seconds, ensuring knees are pulled back far enough that your calves are near upright

– Draw bar back from lift-off position to waist, pausing again for 2 seconds with knees bent, torso upright (jumping position)

– Stand up quickly, drawing bar in a straight line from the waist to chest level, holding for 2 seconds on balls of your feet/”tip-toes”.

– Drop/Jump into bottom of overhead squat position, holding for 2 seconds before standing up.

– Repeat x15

Metcon (15 Rounds for weight)

Snatch EMOM for 15

2 Snatches

5 Burpees
Begin @ 60% of Snatch 1RM, add 2.5# each round until finish or until you can no longer complete a round.

** Once you are “out”, max burpees until the end of the 15 minute period.

Back Squat

1xME @ 95%

1xME @ 85%

2xME @ 75%

1xME @ 65%

Written by adminxd on February 8, 2016. Posted in Uncategorized

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