Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

3:00

Cardio

7:00

Burgener Warm Up

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2″, 4″, 6″

Snatch drop – “FOOT WORK”

B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”

Overhead squat, “CORE STRENGTH”

Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”

Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”

Snatch balance, “FOOT AND ARM SPEED”

Power Snatch (5-4-3-2-2)

EMOMx5

How to approach the lifts

Starting around 60% increasing

Record last set of 2

Barbell Practice: Power Snatch: 5,4,3,2,2. Move up in weight each set. Work super fast singles! Rest as needed in between sets.

Move up in weight each set.

Newer/Modified/Scaled

Stay light and focus on technique

Pause Snatch ( 3-2-2-1-1)

Pause Snatch:

– 1×3 reps,

– 2×2 reps

– 2×1 rep

– Work somewhere in between 65-85% 1RM Snatch

* Rest 60-90 seconds between sets
Pause for 3 seconds in the bottom or receiving position.

FOOTWORK

FOOTWORK

FOOTWORK

Footwork is so important in this movement. You must be in a proper landing stance to hold in bottom.

Move up in weight each set, but stay with loading that allows for a strong receive! Work somewhere in between 65-85% 1RM Snatch

Hold bottom and focus on leading up with the shoulders vs shooting the hips up as you stand.

Record your last set as your scores for load

Modified/Scaled

Pause a each individuals lowest safest position.

Complete in singles to maintain form.

Example Sets

Set 1:

3 Pause Snatch @130 (65%)

-rest 60-90 seconds-

Set 2:

2 Pause Snatch @140 70%)

-rest 60-90 seconds-

Set 3:

2 Pause Snatch @150 (75%)

-rest 60-90 seconds-

Set 4:

1 Pause Snatch @160 (80%)

-rest 60-90 seconds-

Set 5:

1 Pause Snatch @170 (85%)

Based off a 200# Snatch Max

Metcon (AMRAP – Rounds and Reps)

AMRAPx10

1 Power Snatch 115/85 95/65

1 Chest 2 Bar Pull Ups

2 Power Snatch

2 Chest to Bar Pull Ups

3 Power Snatch

3 Chest to Bar Pull Ups

4 Power Snatch

4 Chest to Bar Pull Ups

5 Power Snatch

5 Chest to Bar Pull Ups

After finishing the round of 5, start over at 1 and work through the ladder again.

RX+

Squat Snatch 135/95

Bar MU
Modified/Scaled

1 Light BB Power Snatch

1 Regular Pull Ups /Ring Rows

2 Light BB Power Snatch

2 Regular Pull Ups /Ring Rows

3 r Light BB Power Snatch

3 Regular Pull Ups /Ring Rows

etc etc

4 Power Snatch

4 Reg Pull Ups or Ring Rows

5 Power Snatch

5 Reg Pull Ups or Ring Rows

After finishing the round of 5, start over at 1 and work through the ladder again.

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