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Tuesday 140415

Some things to take note of in this video: 1) forward shin angle at the start placing pressure on the balls of his feet 2) the knees track BACK during the first pull and accordingly, the bar tracks back as well 3) his back angle is the same throughout the first pull, it's the same when the bar is on the floor and when it's at his knees 4) at :14 when the bar is in his hips, he violently extends not just his hip, but his knees also. It's the combination of hip AND knee extension that accelerates the bar vertically. You must push your feet into the floor as hard as possible to achieve this.

Some things to remember and practice during today's snatch work.


101 & 201

A. 2 snatch pulls (DEMO) + 1 snatch, 7 sets, build to heavy but not maximal

Notes: 1:30 clock. Adhere to the clock. That might not allow you to fully recover between sets, but that's because you shouldn't be going to max anyway. Just build to the heaviest possible within the parameters of the complex and the clock. Use this to "grease the groove" of the full movement for next week's testing. Remember, there should be no difference between the snatch pulls and the snatch except for the fact that you're going to pull under and actually catch the snatch. Bar path, positioning, speed, and timing should all be the same. 201's should do TnG reps.

+

10 min @ 90% effort:
10 box jump step-downs, 24"/20"
20M/15F cals AD

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rest 5 min

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10 min @ 90% effort:
25 double unders
20 abmat sit-ups
10 KB snatches (5 each), 101 - 20/12kg; 201 - 24/16kg

Notes: Regardless of which one you start on first, don't let your output on the first 10 min ruin your output for the second 10 minutes. Continuous is the goal.

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