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

  • Saturday, July 24th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    3mins Row or Bike @increasing intensity on each min

    B. Mobility
    Worlds Greatest Stretch
    10 reps/side

    C. Specific
    2 sets @Hard
    10 Wall balls
    5 Burpees
    5 Cal row
    Rest 1 minMetconA2: Metcon (AMRAP – Rounds and Reps)Team Version

    AMRAP 30 mins
    42 Thrusters 115/75lbs
    42 Bar facing Burpees
    42 Cal Row

    You go, i go. One person working at a timeExtra AccessoryMetcon (No Measure)Bird dog + row
    3 x 10/side
    Rest 30 sec between sides and sets ()

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