Crossfit TW18 Staines 07/08/2018

CrossFit TW18 – CrossFit

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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%

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