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#