Snatch Development + Core Work

Sep 27, 2021 | WOD

CrossFit ATR – Mike Trezza

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Warm-up

1 Round:

400m Run

20 Banded Lateral Steps

20 Band Pull Aparts

5 PVC Passes

:15 Hanging L-Hold

10 GHD Hip Extension w. Pause @ Top

Weightlifting

High-Hang Snatch (1 Rep every 1:00 x 5 sets)

Pause Snatch (1 Rep every 1:00 x 10 sets )

Snatch, with pause at the knees.
Details:

Slow Pull from the ground with pause at knees.

Weightlifting

After the completion of the EMOM above spend the last 5 rounds working on efficient singles.

Power Snatch (1 Rep every 1:15 x 5 Sets)

Core Development

3 Rounds not for Time:

10 Toes to Bar

:20 Hollow Hold

10 D-Ball Slams

:20 Side Planks (Right and Left)

(rest :30-:45)