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, December 5th 2021

    CrossFit Elizabethtown – CrossFit
     
    Warm-up (No Measure)
    Warm up

    A. General

    EMOM 6mins

    1- 60 sec cal Row/Bike/Ski or 200m Run @Easy

    2- 25’/25′ Single arm OH Carry + 3-5 scap pulls

    3- 20 Seconds/side PNF lat stretch on floor

    https://www.youtube.com/watch?v=2F-wH4sDFho

    B. Mobility

    Prayer stretch with foam roller

    3 x 5-10 breaths while holding the stretch

    Time:6:50—>

    https://youtu.be/9LJDGUulS_8

    C. Specific

    2 sets

    -7 Banded W-Y

    -5 beat swings

    -7 Ring rows + pause

    -5 beat swings

    7 V-ups
    Metcon
    A: Metcon (Time)
    For time

    100 Sit-ups

    10 Wall walks

    75 Sit-ups

    7 Wall walks

    50 Sit-ups

    5 Wall walks
    Score: Time

    TC: 20mins

    Beginner

    For time

    50 Sit-ups

    10 Inch worms

    35 Sit-ups

    7 Inch worms

    25 Sit-ups

    5 Inch worms

    Intermediate

    For time

    100 Sit-ups

    5 Wall walks

    75 Sit-ups

    3 Wall walks

    50 Sit-ups

    1 Wall walks
    Extra Accessory
    Metcon (Weight)
    Wide stance Good morn…

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