EMOM x 6Rounds 1 Power Snatch + Hang Snatch + Snatch:Build to a moderate loadRest 2:00EMOM x 6Rounds 1 Hang Power Snatch + 1 Hang Snatch:Build slowly from the last EMOMRest 2:00EMOM x 6Rounds 1 Snatch:Build to a heavy for the day.
WODprep Strategy Top Tips:
EMOM x 6 Rounds (1 Power Snatch + Hang Snatch + Snatch):
- Round 1-2: Start with an empty barbell and focus on technique. Perform each movement with precision, ensuring proper form.
- Round 3-4: Gradually increase the weight, aiming for a moderate load. Emphasize explosiveness in the power snatch and smooth transitions between movements.
- Round 5-6: Continue to build the weight to a challenging but manageable load. Maintain good form, especially in the hang snatch portion.
EMOM x 6 Rounds (1 Hang Power Snatch + 1 Hang Snatch):
- Round 1-2: Begin with a weight slightly below the ending weight of the previous EMOM. Focus on the hang positions and proper barbell path.
- Round 3-4: Gradually increase the weight, concentrating on smooth transitions and a solid receiving position in the hang snatch.
- Round 5-6: Build the weight to a challenging load while maintaining good technique. This should be a slightly heavier weight compared to the previous EMOM.
EMOM x 6 Rounds (1 Snatch):
- Round 1-2: Start with a moderate weight that allows for perfect form. Focus on speed under the bar and a strong, stable catch position.
- Round 3-4: Gradually increase the weight, aiming for a heavy load. Ensure that each repetition is technically sound, emphasizing a dynamic pull and confident catch.
- Round 5-6: Build to a heavy for the day. This is the opportunity to test your limits, but maintain form and prioritize quality over sheer weight.
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
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