September 27th, 2016 – CrossFit DGA
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September 27th, 2016

Topic Tuesday! 

The topic today is the Snatch. Fitness and Competition will both work on and do this movement at some point as an athlete. We see a lot of questions around this movement because it is a little strange when we’re first starting out. I believe it is important to take this process slow as you’re learning, and give yourself time to really learn the movement. If you struggle with it, totally cool, a lot of us do! Get with a coach and lets talk about how we can get you moving in the right direction with some technique, mobility or accessory work!



A. PC- Work to heavy triple in 15 min
**After pulling the bar from the floor and catching the bar in the rack position, sit in the power postion
for 2-3 sec.
**Heels should be in conatct with the ground when you are in the power position and bar in the front rack…
4 sets
Ring Row 8-10 @ 31×2 with palms facing the floor and elbow in line with the shoulder
Deadlift x 5 reps pause 3 sec right below the knee on the way up (same weight as last week)
KB FR Walking Lunge 6 per side “HTLW”
rest as needed
(Sweat Session) Optional
4 sets
KBS (american or russian) 60 sec AMRAP
100m sprint
100m jog (active recovery)
rest as needed


A. Snatch Technique 1st Pull…the bar will not go above your head today-10-12 mins
B. Push Jerk 2 EMOM for 9 mins @ 75% of 1RM
3 sets
12 Double KB OH WL (6 per leg)
8 Back Extensions with twist at top( 4 per side)
3 sets
50′ Death March
BB OH Carry 150′ (you may take a small break @ 75′)

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