Switching for some accessory

We are going to further develop our snatch skills today. we are trying to frequently visit olympic lifts and accessory movements as they transfer into almost everything we do inside of the gym. They are the end all movement so we need to keep immersing ourselves in the intricacies of snatch and clean n jerk.

Yesterday we worked on power snatch form a bit, did isabel (30 snatch for time) and back squatted.

Today we were going to do a snatch complex, but instead, made a switch to better teach people how to get under the bar. It's a tough connection to make using our shoulders/arms to do all the pulling + using muscular strength and instead we want to switch into using our fast twitch muscles and speed mechanisms to get the bar over our head.


5min Double under/jump rope practice

-OHS/snatchBalance/dropSnatch/ Full Snatch technique

A.) 10 min EMOM

5 snatch balances ( LIGHT LIGHT WEIGHT focusing on speed and bottom position, Most will use PVC pipes maybe an empty barbell) 

-Last rep hold bottom position for 5 seconds.

B.) Chipper -

100 Double Unders
20 Rope Climbs
30 HandStandPushUps
40 Toes 2 Bar
50 Wall Balls
100 Double Unders


CrossFit HYPE, East Boca Raton's Premier Athletic Training and Olympic Lifting Facility