Daily WOD

Snatches For Everybody!

New Ulm CrossFit – WOD

Warm-up

Burgener Warm-up

Snatch Technique/Breakdown

Weightlifting

First three are to work on technique. After, you will spend 12 minutes working up to a 1RM Power or Squat Snatch.

High-Hang Snatch (6 sets of 3 reps, every :90, working up in weight)

Hang Snatch (6 sets of 2 reps, every :90, working up in weight)

Pause Snatch (at knee) (6 sets of 1 rep, every :90, working up in weight)

Pause one second at knee each rep
First intial pull from ground, then 3 second pause at knee

Power Snatch (12 minutes to establish 1RM)

Squat Snatch (12 minutes to establish 1RM)

Cool Down

6-8 minutes of mobility on your own.