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10042021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite

Warm-up (No Measure)

DYNAMIC WARM-UP | 3:00

3 Sets

:20 Toe Touch + Jump

– Rest :10

:20 Mountain Climbers

– Rest :10

then

Row 3:00 increasing speed

POWER SNATCH PROGRESSION | 12:00

• Coach leads reps, 3-5 reps per progression. Then let athletes move

for 3-5 reps on their own. Then rest.

• 30-40 reps total. Athletes may use PVC or barbell.

• Setup: heels down, shoulders slightly in front of the bar, hips in

between shoulders and knees, and back should be flat.

Progression // Focus

1) Snatch Deadlift // Setup

2) Snatch Deadlift + Shrug // Speed after the bar passes the knees

3) Muscle Snatch // Stand-Pull-Punch

4) Partial Overhead Squat // Press up into the bar, Hips press back,

Keep bar over body.

5) Hang Power Snatch // Extend the hips before arm pull.

6) Power Snatch // Extend the hips before arm pull
,

Snatch (3 3)

3 position snatch

Isabel (Time)

For Time: 30 Snatches, 135# / 95#