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SNATCH PROGRESSIONS

In an effort to get us all ready for CrossFit Open Workout 17.3, we are going to go over the progressions of the snatch. We are going to be going over proper form & technique. It is highly recommended to use very light weight if not the barbell.

STRENGTH/SKILL:

OVERHEAD SQUAT (3X4)

- THEN -

SNATCH BALANCE (3X3)

- THEN -

SNATCH (3X2)

WOD:

"FIGHT GONE BAD" STYLE:

1. AIR SQUATS

2. SIT-UPS

3. DOUBLE UNDERS

4. BURPEES

5. ROW/BIKE (CALS)

- In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower/bike where each calorie is one point.