3/22/21

CrossFit Loyalty – CrossFit

Warm-up

2 Rounds

3 KB Jefferson curls

5 RDLs

5 Sumo Deadlift High Pulls (SDLHP)

10 Russian swings

10 American swings

Then

2 Rounds (PVC/Barbell)

* 10 Down and finishes (Tap Stand and Shrug)

* 5 Snatch pulls from pos 1 (high)

* 5 Snatch pulls from pos 2 (mid)

* 5 Power Snatch from pos 2 (mid)

8 Mins to Build to Starting Snatch Weight

Metcon (6 Rounds for weight)

Complete 6 sets

•5 Bar Facing Burpees

•2 Hang Power Snatch (Increasing loading or not)

**Must complete the set within 60 seconds**
## THINGS TO FOCUS ON

* You don’t need to stand all of the way up after your chest touches the ground to complete your bar hop

* Jump with both feet and land with both feet at the same time for each rep to count

* Keep your chest up, staying over the bar, and drive through your legs to avoid putting too much pressure on your back during the snatch

* Stay balanced on your feet in the receiving position and drop under the bar as quickly as you can to be efficient

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes

•12 Alternating Dumbbell Power Snatch #35/50 (M50+ 25/40)

•12 Burp Box Jump Over 20″/24″

•24 Abmat Sit-ups
## THINGS TO FOCUS ON

* Keep your hips low and your chest high to drive through your legs while accelerating the DB vertically during the snatches

* Look for external rotation at the top of your snatch by pointing your thumb towards the back of the room

* You don’t need to stand all of the way up on top of the box, stay crouched and use your momentum to carry you over to the other side

* Jump with both feet and land with both feet at the same time for each rep to count

* Ensure that your shoulders pass in front of your hips during the sit-up to complete each rep

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