CrossFit TW18 – CrossFit
Weightlifting
10Min: Snatch Balance (10×2)
– Hands in snatch grip width
– Push bar up as feet leave ground
– Move with speed under bar
– Feet move wide as you power the bar up
10Min: Power Snatch (10×2)
POSITIONAL POINTS
– Feet narrow with knees out
– Chest up
– Look at the top corner of the room
– Maintain shoulders over hands
– Straighten legs on initial pull keeping over the bar
– Shoulders remain over hands until you meet the hips and pull
SNATCH PULL
– 5 Mins to practice snatch pulls
Once above knee:
-Pull In to hips (Squeeze Lats)
– Hip Guide
– Shoulder shrug
– Elbows high
POWER SNATCH
Once above knee:
-Pull In to hips (Squeeze Lats)
– Hip Guide
– Shoulder shrug
– Elbows high
– Fast under
– Punch up
– Feet out
Metcon
12Min: Metcon (AMRAP – Rounds and Reps)
5 Min
10 Burpee Over Bar
10 OH Squat @ 30%
*2Mins Rest*
5 Min
20 Double Unders
5 Power Snatch @50%