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CROSSFIT (SNATCH DAY)

MOBILITY & WARM UP

4 Sets

:20 Toe Touch + Jump

Rest :10

:20 Mountain Climbers

Rest :10


MOBILITY & SKILLS

PVC Snatch

Progression & Focus ( Empty Barbell )

5 Snatch Deadlift //5 Snatch Deadlift + Shrug //

Speed after the bar passes the knees

5 Muscle Snatch //

5 Partial Overhead Squat //

5 Hang Power Snatch // Extend the hips before arm pull.

5 Power Snatch // Extend the hips before arm pull

EMOM 10′

Build up with a 3-position

power snatch

(power+hang+squat)


CONDITIONING“ISABELL”*

For Time:30 Snatches #25/15


ABS (optional)

50 Bicycle crunches

50 Russian twists

50 Mountain climbers

30 Crunches

30 Reverse crunches

30 Plank shoulder taps

20 Toe touches

20 Knee pull ins

20 Leg raises

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