Snatch
7 Minute EMOM (15 reps)
0:00- 2:00: 3 reps @65% (2 sets)
2:00- 4:00: 2 Reps @75% (2 sets)
4:00- 7:00: 1 Reps @85% (3 Sets)
rest 3:00-5:00 into Clean and Jerks
Clean and Jerk
7 Minute EMOM (15 reps)
0:00- 2:00: 3 reps @65% (2 sets)
2:00- 4:00: 2 Reps @75% (2 sets)
4:00- 7:00: 1 Reps @85% (3 Sets)
WODprep Strategy Top Tips:
Warm-up (10 minutes):For a general warm up, spend some time on a machine to get the blood flowing and then use a variety of explosive movements to get the body ready to lift. These include box jumps, burpee broad jumps, and other plyometrics to get you warm fast. Once warm, use a barbell warmup that starts with the snatch, and progresses to include clean and jerk movements with a lightweight or the empty bar.
Stimulus:We are building barbell capacity today with higher reps at lighter weights and progressing toward a moderately heavy single under fatigue for both lifts.
Strategy:We have a good old fashion lifting session today. Focus on good position and hone in on technique on the lighter lifts. Mentally prepare for the heavier sets, as they come fast in an EMOM format.
- Snatch- Setup position is key here. Have your shoulders slightly over the bar, and press through your feet as your hips and torso rise at the same time. Continue pulling until your bar gets to your hip pocket, drive into the bottom of your squat, and punch out to relieve in your catch position. Make sure on the heavier lifts today that you take your time in the bottom of the squat if you feel unbalanced.
- Clean and Jerk- Similarly, drive through your feet and keep your chest high as you pull into the bottom of your clean. Once standing tall with the bar at your shoulders, adjust if you need to, and brace for your dip. The dip should be controlled with your feet pressed into the ground and the bar connected to your body. Drive hard out of the dip into either your push or split jerk.
Feel awkward when barbell cycling? Check out our video below:
Are you new to Weightlifting for CrossFit? If so, you’ll want to check this out before going any further!Weightlifting is an advanced skill and these tips will help you figure out the various lifts that are sure to crop up in your WODs sometime soon!
Want to get faster and more efficient in your barbell WODs?
5 Snatch Drills Every CrossFitter Should Master (free video tutorial!): https://bit.ly/37UEg5F
P.S. Looking for 1-on-1 Coaching to start feeling great in the gym?Schedule a call with our Head Coach, Dr. CJ. *Limited spots available.
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