221010

9
Oct

221010

CF Barbending – CrossFit

Warm-up

Hang Snatch Warm-up (No Measure)

1) Snatch Grip Push Press

2) Snatch Grip Push Jerk

3) Elbows High to Power Snatch

4) Shoulders up to Power Snatch

5) High Hang Power Snatch

6) Hang Power Snatch

https://communityfitnessbarbending.com/

Weightlifting

Hang Snatch (7 x 3 ascending or across E4MOM)

E4MOM perform 3 snatches followed by a 150/100m Row Sprint AFAP – enter best time in Wodify comments

Scaling:

Scaling:

Experienced athletes should attempt to hang squat snatch as heavy as possible for each set. Newer athletes should focus on the mechanics of the pull under with a light weight and consider adding in a strength piece.

Beginner Option:

Hang squat snatch 3-3-3-3-3-3-3 reps with a PVC pipe or trainer bar

Front squat 3-3-3-3-3-3-3 reps