10-15-18 Power Snatch

14
Oct

10-15-18 Power Snatch

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds Each:

Jumping Jacks

Knuckle Drags

Active Spidermans

Active Samson

Push-up to Down Dog

Deep Side Lunges

Air Squats

Warm-up (No Measure)

PVC Mobility:

PVC Pass Throughs (1 Min)

Warrior Squats (1 Min)

PVC Pass Throughs (0:30 Sec)

PVC Overhead Squats (0:30 Sec)

Warm-up (No Measure)

Burgener Warmup

5 Reps Each with PVC:

Dip and Drive

Dip, Drive, High Pull (Elbows High and Outside)

Muscle Snatch

High Hang Snatch

Hang Power Snatch

Snatch Pull

Power Snatch (mid-shin)

Warm-up (No Measure)

Snatch movement prep, with empty barbell:

From the High Hang:

3 Dip and Drive

3 Dip, Drive, High Pull

3 Muscle Snatches

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

Weightlifting

Power Snatch (Heavy Single)

At the weights get heavier, it is ideal to to feel confident in mechanics of the previously completed lift in order to add weight. Quality over load.

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Lizard Pose (1 Min/Side)

Low Dragon (1 Min/Side)

Child’s Pose (1 Min)