CrossFit Mt Juliet | Snatch ‘EM
16557
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Snatch ‘EM

05 Mar Snatch ‘EM

CrossFit Mt Juliet – CrossFit

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When you hit the top of your snatch and remember the BOGO Crocs sale ends at midnight

Mobility/Warm Up

Anterior Compartment Smash

T-Spine Smash

200 Jog

3 Broad Jumps

5 Burpee Toes to Bar/Knee Raises

7 Star Jumps

9 Wall Squats

200 Jog

Weightlifting

Squat Jerk (3×5)

from rack, barbell in front rack position. Barbell is held a bit wider than shoulder width, feet hip width apart w/ toes turned slightly out.

Dip (hips and knees slightly bent), drive up (all while keeping up right torso. As barbell path moves upwards, push yourself down in squat position. Keep shoulders and back tight and RESIST flexion in elbow
Practice with pvc pipe, then to practice bar etc.

Metcon

Metcon (Time)

20 alt partner Bar Muscle ups

30 Power Snatch 95/65

10 Synchro Bar Facing Burpees

20 alt partner Bar Muscle ups

30 Power Snatch 135/95

10 Synchro Bar Facing Burpees
– Bar muscle up partner 1 does a MU then partner 2 until 20 is reached

-split reps on power snatch

Metcon (AMRAP – Rounds and Reps)

Partner RELAY Amrap 12

6 Clusters 95/65

25’ handstand walk

10 Pistols

Accessory

Metcon (Time)

5 Rounds

10 Deck Squats

5 Depth/Deficit Push Ups

12 Situps

Post Workout Mobility

Sink Mob

Couch Stretch

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