Crossfit WOD – “Power Snatch and Run Down”

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On the Minute x 10
2 Power Snatches
Set #1 – 2 Reps @ 50% of 1RM Snatch
Set #2 – 2 Reps @ 55% of 1RM Snatch
Set #3 – 2 Reps @ 60% of 1RM Snatch
Set #4 – 2 Reps @ 65% of 1RM Snatch
Set #5 – 2 Reps @ 70% of 1RM Snatch
Sets #6-10 (5 Sets) – Build to a heavy power snatch

double for the day, or hold a single percentage across.

“Run Down”
5 Rounds:
15 Power Snatches (75/55)
30 Double Unders
200 Meter Run

A couple double unders, a short run, and a light snatch made for a fast workout. If the weight felt light enough a muscle snatch may have been possible for you in the early rounds. Done right at light loads the muscle snatch is fast and efficient but set up wrong and the muscle snatch can cause you to burn up your arms and lower back. 1.) Set up with a stance that is comfortable enough to pull and catch from without moving your feet. 2.) A VIOLENT hip extension. A slow hip will force you to pull with your arms more which can hurt other movements in the WOD. 3.) KEEP the BAR CLOSE. The closer the bar is to your body the shorter the distance you have to pull and the light the bar will feel. Here is a demo video for you to watch and examine the points of performance for the muscle snatch.

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