2/10/2020

9
Feb

2/10/2020

Hub City CrossFit – CrossFit

Snatch Test!

Warm-up

General Snatch Warm Up

Snatch Warm Up (No Measure)

Dynamic Warm Up Down/ Jog Back of:

Lateral Lunges

Knee Hug w/ Twist

Gate Swings

Zombie Walks

Samson Lunge

3 Step High Knee Drive

3 Step Touch

Punts

High Knees

Butt Kicks

Inch Worm Down/Bear Crawl Back

Bunny Hops

Carioca Down and Back

then–>

3 rounds of:

(No Barbell)

5 PVC Snatch Grip Dead Lift

5 PVC Pass Throughs

5 PVC Over Head Squats

5 PVC Snatch Balance

then–>

PVC Burgener Warm Up w/ Coach Together

Warm-up

Suggested BB work to get you ready to go!!!

Have Fun!

Barbell Snatch Warm Up (No Measure)

5 Snatch Grip Deadlift

5 High Hang High Pull

5 Muscle Snatch

5 Behind the Neck Snatch Grip Press

5 Snatch Balance

5 OHS

Strength

10 min to warm up with weight and get a feel as to where you think you will open at.

@3-2-1-go! you will then have 10 min to establish a 1 RM

Snatch (5x5x3x3x3x2x2x1x1x1x1)

On a 10 Minute Running Clock

Establish 1 RM Snatch

Metcon

Snatch Battery (Time)

For Load

1 rep max Snatch

Rest 5 minutes

Then, for Time:

25 Snatches (75% of 1RM)