Power Snatch;
Find a 1RM in 10 minutes
Then
5 rounds for Time
10 Power Snatch (60% of 1RM)
15 TTB
WODprep Strategy Top Tips:
Power Snatch 1RM Test (10 minutes):
After completing your warm-up, allocate 10 minutes to ascertain your 1-rep max in the Power Snatch.
Commence with a weight that instils confidence, allowing you to execute proper form—approximately 70-80% of your prior 1RM.
Increment the weight incrementally by 5-10 pounds with each attempt.
Take sufficient breaks between attempts to ensure full recovery for each lift.
Emphasize technique and explosiveness. As you near heavier loads, focus on optimizing your setup, pull, and receiving position.
WOD (5 Rounds for Time):
Following the 1RM test, transition into the WOD. This workout comprises Power Snatches and Toes-to-Bar (TTB), testing both strength and endurance.
Pacing: Maintain a consistent tempo throughout the rounds, avoiding an overly swift start that might lead to early exhaustion.
Power Snatch: The Power Snatch weight is fixed at 60% of your 1RM. Ensure you can execute these repetitions with good form even while fatigued. Break the 10 reps into manageable sets if necessary.
Toes-to-Bar (TTB): Divide the TTB into manageable sets as well. Opt for smaller sets with proper form and minimal rest between them, rather than attempting all 15 reps unbroken and risking quick fatigue.
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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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