September 27th, 2016 – CrossFit DGA
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Sep

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!

#305Snatch

Fitness:

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

Competition:

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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