5 Min WORKING ON DU ATTEMPTS
3 Position Snatch pausing 3 sec at each
10 HANG HIGH PULL
10 snatch balance
10 sots press
MOBILITY OR GROUP STRETCH UP TO COACH
Squat Snatch 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
The snatch is the most complicated lift you can do with a barbell. Spend ample time warming up and practicing technique. Research videos from CrossFit to learn some drills to practice. Increasing your lifts on the snatch does not occur through brute force of pulling on the barbell harder….increased loading comes through improvement in your technique. Rest at least a couple of minutes between lifts in order to recover for the next effort.
The goal is to get under heavy loading and challenge yourself. However, the word “heavy” is relative to each individual. It does not matter if you have 100 pounds on the barbell or 500 pounds. If it is a heavy weight for YOU then it is appropriate. Do not get discouraged if others lift more. Focus on yourself.
OPEN WOD 11.1/14.1
Complete as many rounds as possible in 10 mins of:
30 Double Unders(SU 90)
15 Power Snatches, 75/55 lbs
Score : Total Rounds.
This Open workout is nasty because it is deceptive. The reps are reasonable and the loading is “light” for many people. However, all of those factors lead to athletes being able to keep moving. Your lungs will be burning and your stamina will certainly be tested. As you feel yourself fatigue be very conscious of your technique! Do not allow your technique to get sloppy when you are tired because when you are tired is exactly when you will need efficient movement….and efficient movement comes through sound mechanics and proper technique.
Some people will muscle snatch for the entire 10 minutes. For most athletes, that is a bad idea and it is not sustainable. power snatching is recommended from the very first rep.