Crossfit Lillington – Mayhem Affiliate – Teens
Snatch (Every 1:30 (6 sets)
1 Squat Snatch @80%
-into-
3×5 Snatch Grip Push Press @70-80%
)
How to approach the lifts
Set up is vital, focusing on good quality reps that mirror each other.
Athletes should aim for consistency in their landing position with proper footwork. Emphasize getting under the bar instead of catching it above parallel and riding it down into the squat.
If athletes are new or have missed classes, then instruct them to use a lightweight that feels and looks good or change to a power snatch.
Once athletes finish, they will add weight and begin the Snatch Push Press (From the Squat Rack).
Pause and reset after each rep to ensure proper set up every time.
Example Sets
@0:00
Set 1:
1 Squat Snatch@160# (80%)
@1:30
Set 2:
1 Squat Snatch@160# (80%)
@3:00
Set 3:
1 Squat Snatch@160# (80%)
@4:30
set 4:
1 Squat Snatch@160# (80%)
@6:00
set 5:
1 Squat Snatch@160# (80%)
@7:30
set 6:
1 Squat Snatch@160# (80%)
-into-
Set 1:
5 Snatch Push Press @140# (70%)
-rest 60 seconds-
Set 1:
5 Snatch Push Press @150# (75%)
-rest 60 seconds-
Set 1:
5 Snatch Push Press @160# (80%)
Based off of a 200# Snatch 1RM
Snatch Grip Push Press ( 3×5 Snatch Grip Push Press (70-80%))
Metcon (Time)
Heavy Isabel
For Time:
“Heavy Isabel”
30 Snatches (115/85)