Hang Snatch and Push Press

CrossFit FTM – CrossFit

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

Hang Snatch (7×2)

000,130,300,430,600,730,900

*increasing weight each set

start at 60% of 1rm

Push Press (5×2@ 90+% of 1RM Strict Press)

In between Sets

10 DB Bent over each side, you pick weight

OTC

0:00, 1:30, 3:00, 4:30, 6:00

Metcon

Metcon (Time)

For Time (12-15 min cap)

25 Single Arm OH KB Lunge (R)

7 Ring Muscle Up

30 Calorie Bike/row/ski

7 Ring Muscle Up

25 Single Arm OH KB Lunge (L)

53/35