Weightlifting Clinic: Snatch

Weightlifting

Snatch Clinic Agenda:

Introduction: 0-5 min

-Overview

Warm-Up: 5-20 min

-Crossover Symmetry / Ankle Flexion / Junk Yard Dog

Skill Drills: 20-50 min

(Burgender Warm-up)

-Down & Finish (Speed Through Middle)

-Down & Finish Elbows high and outside (keep bar close)

-Muscle Snatch (Turnover Strength)

-Snatch Lands (Footwork)

-Snatch Drop (Footwork, OH Strength, Speed)

(Skill Transfer Exercise)

-Snatch Grip Push Press (OH Strength)

-Overhead Squat (Core Strength)

-Heaving Snatch Balance (Arm Speed)

-Snatch Balance w/ & w/o Dip (Footwork, Arm Speed)

5 Min Break 50-55 min

Movement Breakdown: 55-85 min

-High Hang Snatch (creating a pocket, hips act as a thrower not pusher, weight distribution, shrug does not force bar higher)

-Hang Snatch (Weight distribution, bar to the hips, achieve the high hang)

-Snatch (weight distribution, body position/angles, initial pull)

Snatch: 85-120 min

Closing Remarks

Snatch (Achieve 1RM for the day)

Workout of the Day

CrossFit

  • Sunday, September 26th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    2mins Easy Row or Bike
    15 Air squats
    1 min Moderate Row or Bike
    10 Jumping air squat
    30 sec Hard ROw or Bike
    Max 2 for 1 air squats in 30 seconds

    B. Mobility
    90/90 hip stretch
    60sec per side

    C. Specific
    5 Back squats
    100m Run or row @easy
    4 Front squats
    100m Run or row@moderate
    3 OHS
    100m Run or row@HardMetconA: Metcon (Time)For time
    50 Back squats 135/95lbs
    1km Run
    50 Front squats 95/65lbs
    1km Run
    50 Overhead Squats 75/55lbs
    1km RunKG:
    -Back squat 60/43
    -Front squat 43/30
    -OHS 34/25
    Score: Time
    TC: 25mins

    Scaling options
    Beginner
    For time
    30-50 Back squats @light
    600-800m Run
    30-50 Front squats @light
    600-800m Run
    30-50 Overhead Squats @light
    1km Run

    Intermediate
    For time
    50 Back squats @115/75lbs
    800m-1km Run
    50 Front squats @75/55lbs
    800m-1Km Run
    50 Overhead Squats @65/45lbs
    1km RunExtra AccessoryMetcon (No Measure)3 rounds
    20 Glute bridge
    20 Toes touches feet on ben…

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