Greenbrier Fitness – Weightlifting
Warm-up
Snatch Pull from Hang (5×2)
1. Begin with bar at hips
2. Lower bar to right above knee
3. Sweep bar into hips and fully extend everything UP once in power position
4. Shrug traps/high elbows
7. Recover
Snatch from Hang (10×2)
1. Begin with bar at hips
2. Lower bar to right above knee
3. Sweep bar into hips and fully extend everything UP once in power position
4. Shrug traps/high elbows
5. Begin to pull yourself under the bar
6. Lockout overhead position
7. Stand up
8. Recover
Snatch Grip (or regular grip) Push Press (5×3)
Start with ether in the snatch grip with bar behind your head, or the regular push press grip (narrower) and bar resting on your shoulders.
Both lifts are working on LEG DRIVE and locking out position overhead.
1.Controlled dip
2.Aggressive drive UP
3.Punch bar up and lockout
CROSSFIT GROWL 