FTX Clinic – Snatch/SMR – Saturday February 10 from 12pm – 2pm

Work and develop the Snatch Olympic Lift. This clinic is taught by Renato Garcia who holds a USAW 1 Club Coach certification and has attended seminars by Yu Jie (National Head Coach for China) and trained with World Champs Lu Xiaojun & Liao Hui. He has also attended the Eleiko Strength workshop. This clinic is great for beginners and advanced alike.
The class will have lots of skill-work, correction and feedback on the Snatch. The Oly Snatch portion is 1hr 15min, which is followed by 45 minutes of SMR (Self-Myofascial Release) to help with mobility and recovery. The SMR portion will be taught by Peter Johnson who holds a Master Level 1 Certification in SMR.
This clinic is perfect preparation for the 2018 CrossFit Open.

$20 ($15 for Unlimited Members). Buy an FTX Clinic session here.

Strength / Skillwork

• Max. Double-Unders
• 100m Row for time

WOD

3×3 Snatch Grip Deadlift Tempo: 515X
(X = As fast as you can pop up onto the toes and shrug at the end of each rep)
2×3 Hang Snatch Pull @ 40% of 1RM Snatch
2×3 Snatch Pull @ 50% of 1RM Snatch
2×3 Snatch High Pull @ 60% of 1RM Snatch
3×3 Snatch Push-press @ 50% of 1RM Snatch
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4×2 – 3 Position Snatch (that’s 6 reps per set)
[Hang Power – Hang Squat – Squat]
Start @ 50% of 1RM Snatch, add small amounts each set.
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Build up to a 1RM, preferably Squat Snatch (Record this)

Elements

4 Rounds of:

• Row 500m
• Bike 1000m
• 40 Step-ups
• Rest 2:00