Snatch Technique

On the 1:30 x 6 Sets:
3-Position Power Snatch
3 Overhead Squats

WOD

4 Rounds For Time:
10 Burpee Pull-ups
20 Hang Power Snatches 55/75 M45/75
400 M Run

GENERAL WARM-UP

Run Warmup

2 Minutes Easy jog

30 Seconds Each

PVC Around the Worlds (15 Each Each Direction)
PVC Pass Throughs
PVC Overhead Squats
PVC Sotts Press
PVC Arch Hold
PVC Hollow Hold

Overhead Squat Biased Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

 

AFTER PARTY

keep with this guys, its getting easier!

add 1 rep each time till you get to 10, then get the other side
1 Single Leg Side V-Up +1 Double Leg Side V-Up
2 Single Leg Side V-Up +2 Double Leg Side V-Up
3 Single Leg Side V-Up +3 Double Leg Side V-Up

WORKOUT VARIATIONS

HOME GYM

4 Rounds For Time:
10 Dumbbell Facing Burpees
20 Alternating Dumbbell Snatches
400 Meter Run

 

MODIFICATIONS

BURPEE PULL-UPS

  • Burpees (20)
  • Renegade Rows (10)

HANG POWER SNATCHES

  • Single Dumbbell Hang Power Snatches

400 M RUN

  • 30/21 Calorie Row
  • 30/21 Calorie Schwinn Bike
  • 21/15 Calorie Assault Bike
  • 21/15 Calorie Echo Bike
  • 21/15 Calorie Ski Erg

*************************************

All outdoor classes are also available via Zoom!

MONDAY

Outdoor & Zoom- 5, 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 5 & 6PM

 

TUESDAY

Outdoor & Zoom- 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 5 & 6PM

 

WEDNESDAY

Outdoor & Zoom-  5, 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 5 & 6PM

 

THURSDAY

Outdoor & Zoom- 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 6PM

 

FRIDAY

Outdoor & Zoom- 6, 7 & 8AM

Zoom Only- 9AM

 

SATURDAY

Outdoor & Zoom- 8 & 9AM

Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782

 

Log in for ZOOM- Meeting Password- 214698

https://zoom.us/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09