Snatch Development

Sep 16, 2021 | WOD

CrossFit ATR – Mike Trezza

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Warm-up

1 Round:

800m Run 🙂

3 Sided Plank (:30 per side)

10 Cuban Presses

2 Rounds:

5 Empty Bar Muscle Snatches

5 Empty High Hang Power Snatches

5 Empty Bar Muscle Snatches

Rest :45

Weightlifting

Power Snatch

Snatch Pull + Snatch (1 Rep every 1:10 x 7 Sets (increasing))

Build slowly as form permits. After 7 sets remove the snatch pull.

Power Snatch (1 Rep every 1:10 x 10 Sets (increasing))

Part 2. After the 7th set above, continue hitting singles increasing in weight as long as form permits.

Metcon

Metcon (Time)

For Time:

5 Hang Power Snatches (95lbs)

10 Toes to Bar

5 Hang Power Snatches (95lbs)

8 Toes to Bar

5 Hang Power Snatches (95lbs)

6 Toes to Bar

5 Hang Power Snatches (95lbs)

4 Toes to Bar

5 Hang Power Snatches (95lbs)

2 Toes to Bar

Into:

2 Minutes of a front plank
Make sure you are hitting full extension on the hang snatches! Worry less about speed under the bar and more on opening your torso and getting full extension / power on each one.