Barnes Corner CrossFit – CrossFit
High-Hang Snatch (Skillwork)
Drill #1 – Snatch Grip Sotts Press https://www.youtube.com/watch?v=XiCtAGjE3Tk&width=640&height=480
5 Sets of 3 Repetitions
Start with a dowel or empty barbell, as this movement demands a considerable amount of mobility. Best to start very light. To bridge the gap between a dowel and an empty barbell, put the dowel through small plate (2.5, 5, or 10lbs). Positioning trumps loading here as this is about improving the bottom of our snatch/OHS.
Drill #2 – Hang Snatch High Pull https://www.youtube.com/watch?v=9dWQ-Up9cyc&width=640&height=480
4 Sets of 3 Repetitions
Starting with the barbell at the hang position, we are looking for an aggressive drive followed by elbows high to the outsides. It is very common for the bar to swing out in front of us – keep it close with elbows high to the outside.
Drill #3 – Pausing High Hang Snatch https://www.youtube.com/watch?v=JGtynpg1bXU&width=640&height=480
3 Sets of 3 Repetitions
Build to a light-to-moderate load, and complete 3 sets of 3 repetitions to confirm the technique of the above two drills.
Metcon (AMRAP – Reps)
EMOM x 10 (5 Rounds)
Even Minutes – 15 KBS (53/35)
Odd Minutes – Max TTB in 40 Seconds (stop at the :40)
Score Total Reps of TTB
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
10 Hang Power Cleans, 135# / 95#
*Modifications for the Ring MU:
If we do not have 3+ Unbroken MU, modify the repetitions to 3-5 repetitions per round to preserve the stimulus.
If we do not have Ring Muscle-Ups, complete 7 Burpee CTB Pull-Ups.