WEIGHTLIFTING 210413 - WEDNESDAY
- CrossFit Latte Stone
- Apr 13, 2021
- 1 min read
Today's weightlifting will focus on the snatch and the technique necessary to improve on the snatch 🏋️‍♂️🏋️‍♂️
Warm Up
Stretch/ Mobility
2 Rounds with PVC pipe or empty barbell
5 Tempo Overhead Squats
5 Sotts Press
5 Snatch Balances
5 High Hang Squat Snatch
A. Snatch
5 minutes to warm up (1-2 reps building to 70% ~ 75%)
10 minutes to find your heavy snatch for the day
(about 90% - personal best match)
*Squat or Power
(focus on strong pulls, speed, and stablizing the core to keep the barbell in the overhead position)
B. Every 1:30 for 5 Rounds @ 45% ~ 50% of the day's heavy weight
2 Snatch Grip Push Jerks + 2 Snatch Balances
C. Accessories
Barbell Rows (light to moderate weight)
5 x 10 Superset
5 Tempo Snatch Grip RDL w/ Barbell
*start with a snatch grip deadlift:
- with a neutral spine and slightly bent knees, slowly bring barbell to floor to below the knees by hinging at the hip (3 seconds descent), pause for 1 second below the knees then take 3 seconds to reverse the motion
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