27-June-16 – CrossFit – Power Snatch

CrossFit Trafford – CrossFit

Warm-up

Power Snatch Warm-up (No Measure)

BURGENER WARM-UP

1. Down & Up

2. Elbows High & Outside

3. Muscle Snatch

4. Snatch Lands 2″, 4″, 6″

Perform each step 5 times

Weightlifting

Hang Power Snatch (20 Minutes – Working in Sets of 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

In Pairs, alternate through the movements, one person works whilst the other rests.

– 1 Burpee Over the Bar

– 3 Deadlifts

– 5 Knees to Elbow
Beg: 30/25kg

Int: 40/35kg

Advanced: 60/45kg