Snatch complex

CrossFit Pinheiros – CrossFit

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Warm-up

(No Measure)

3x

15 sit up

15 superman

10 candle stick roll

10 kippings (só o balanço na barra)

Máx de tempo que conseguir ficar em Handstand

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

EMOM 10′

1 hang squat snatch

1 full squat snatch

1 Overhead Squat

Metcon

Metcon (Time)

5x

20 kb snatch alternados (10 cada lado) 24/16kg

20 pistols alternados (10 cada lado)

After Party

3x

30″ em L-sit na argola

3 wallwalk