WODs
 | Wed, Nov 14 2018 |  |
| Mainsite 181107 | 201114 Snatch Skill | November Burpees For Beer and BBQ Day 10 |
Mainsite 181107
(Time, Rx2, Rx3)
21-15-9 reps for time of:
Overhead squats
Box jumps
Men: 135-lb. OHS, 30-in. box
Women: 95-lb. OHS, 24-in. box
Scale as appropriate, no more than 60% 1RM OHS
Rx2: 115/80 30/24
Rx3: 95/65 24/20
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201114 Snatch Skill
(Check In)
Snatch Setup
Snatch Instruction
Snatch Demo
Snatch Warmup
Snatch Test per Athlete
Then;
Skill Transfer Drills:
Start with empty bar, move up as needed, take about
--DRILLS FOR SKILLS--
2 practice round with PVC; (5- 10 Minutes)
2 practice rounds with empty barbell (45#/35#); (5 Minutes)
3 rounds of 3 reps with increasing weight each round (if needed) 20-30 minutes
A. Snatch Grip (BEHIND NECK) Push Press
---Feet in starting position
Cue: “DOWN AND UP”
Athlete: “Overhead Strength”
B. Overhead Squat
---Feet in landing (Squat) position
—-Straight drop, no sit back
Cue: “SQUAT”
Athlete: “ Core Development”
C. Heaving Snatch Balance
---Feet in landing (Squat) position
---Dip, Drive, Dip w/ fast hands under bar
Cue: “GO”
Athlete: “Fast Hands”
D. Snatch balance w/out DIP
---Feet in starting position (finish in squat position)
---Feet and Hand Speed
—-Light weight, drill pressing under the weight
Cue: “GO”
Athlete: “Fast Hands, Fast Feet”
E. Snatch balance w/ DIP
---Feet in starting position (finish in squat position)
---Feet and Hand Speed
—-Heavy weight, drill pressing under the weight
Cue: “GO”
Athlete: “Fast Hands, Fast Feet”
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