Snatch day!

CrossFit Pinheiros – CrossFit

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Warm-up

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

High-Hang Snatch (EMOM 12´)

3 reps por minuto

começa só com a barra e vai aumentando o peso desde que se mantenha 3 repetições.

Inicinates: snatch balance. 5 por minuto. Com pvc ou só barra.

Metcon

Metcon (Time)

6x

1 – High hang

2- hang snatch

3- full snatch

Carga: utilizar a penúltima carga do EMOM.