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

  • CrossFit WOD 2/14/20

    Warm-up
    Banded 90/90 rotations

    DB Press

    2×6 Build

    Push press prep:

    Dip, drive

    Dip, drive, press

    Rhythm: 1-and-2

    Metcon prep:

    Front squat

    Thruster

    Ring support

    Ring dip

    Ring pull up

    Muscle up
    Push Press (5×2)
    *Across

    **Focus on the rhythm component.

    ***A confident yet challenging effort.
    Metcon (AMRAP – Rounds and Reps)
    Amrap 12

    Muscle ups x5

    Thrusters x10 115/80
    *Sub an appropriate pulling/pushing ring movement for the muscle ups.

    **Thrusters should remain unbroken for the first 8m and see a single break out of necessity through the remaining workout.

CrossFit Teens

  • CrossFit Teens WOD 1/31/20

    Mamba & GiGi (AMRAP – Rounds and Reps)
    Amrap 18

    5 Ring Muscle ups (pull-ups/C2B)

    8 Power Cleans 185/125

    24 Box Jumps

    13 Burpees

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