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CrossFit Rome – CrossFit

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2-Position Power Snatch

Build to a Heavy Complex in 10 Minutes

* We’ll begin with a 2-position power snatch, which hammers the positions we’ll be using in the hang power snatch

* **Position 1:** High Hang (Pockets)

* **Position 2:** Hang (Above the Knee)

* These 2 reps are designed to be completed unbroken

* [Click Here](https://youtu.be/RYnhTwAln1o) to see a video of this complex

# 2-POSITION POWER SNATCH [20:00-35:00]

* Athletes will have 10 minutes to build to a heavy complex here

* We say “heavy” and not “max” because we want to balance load lifted with mechanics

* The high hang will be the limiting factor of the lift

* Let’s make sure that athletes have a clear difference between the high hang the and the hang positions

* As the weight gets heavier, there is the tendency to drift too low on the high hang

You Complete Me (AMRAP – Rounds and Reps)

TEAMS OF 2

AMRAP 18:

9/7 Calorie Assault Bike *or* 12/9 Calorie Row

12 Hang Power Snatches (75/55)

15 Push-ups

*Alternate Every Station With Partner*
## DESCRIPTION

* The big focus of this 2-part workout is the hang power snatch

* We’ll begin with a 2-position power snatch, which hammers the positions we’ll be using in the hang power snatch

* **Position 1:** High Hang (Pockets)

* **Position 2:** Hang (Above the Knee)

* These 2 reps are designed to be completed unbroken

* [Click Here](https://youtu.be/RYnhTwAln1o) to see a video of this complex

* Build to weights that are challenging, but support good technique

* Following the complex, we’ll complete a partner workout

* We’ll alternate every station, which builds in some rest and keeps intensity high

* The workout flows like this:

* Partner 1: Assault Bike

* Partner 2: Hang Power Snatches

* Partner 1: Push-ups

* Partner 2: Assault Bike

* Partner 1: Hang Power Snatches

* Partner 2: Push-ups

……

* Every time a partner finishes the push-ups, mark a completed round

* Score is total rounds and reps after the 18 minutes of work

## HANG POWER SNATCH

* Choose a light weight for the metcon that can be completed in 1-2 sets

## PUSH-UPS

* Choose a rep number or variation that can be completed in 1-3 quick sets

## ASSAULT BIKE

* The bike should take between 30-45 seconds to complete

* Each athlete ideally has their own machine

After Party

## Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

* Chest

* Traps

* Hamstrings

* Lats

Warm-up

## HOME GYM

AMRAP 18:

9 Shuttle Runs [10 Meters]

12 Alternating Dumbbell Snatches

15 Push-ups

# GENERAL WARM-UP #

## 3 Rounds

30 Seconds Shuttle Runs (Increase Intensity Each Round)

30 Seconds PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)

30 Seconds Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)



## Dumbbell Warmup

10 DB Deadlifts

10 DB Swings

10 DB Hang Power Cleans

10 DB Front Squats

10 DB Presses



# MOBILITY #

## Turn Back Stretch on Wall: 40 Seconds Each Side

[Video](https://youtu.be/7tRAVdljSqA)



## Pec Stretch on Wall: 40 Seconds Each Side

[Video](https://www.youtube.com/watch?v=_Fo1Jva3tGc)

# PRACTICE ROUND #

## 1 Round

​4 Shuttle Runs [10 Meters]

6 Alternating Dumbbell Snatches

8 Push-ups