20200131

S/S/S:

High Hang Snatch

3@65%

3@70%

2@75%

Sets start every 3 min

%s Based off 8Jan 1RM

Video courtesy of Catalyst Athletics.

Second week of our Snatch variation for this cycle, the High Hang Snatch, or Dip Snatch

Execution: Begin standing in the tall position—standing fully erect with the bar held at arms’ length. Bend smoothly at the knees only as you would for a jerk, then quickly and aggressively transition in the bottom of the dip and extend the hips and knees together to finish the pull of the snatch, completing the rest of the lift as you would for any snatch. Be sure your feet remain flat as you dip and drive hard through the floor with your legs. This lift is meant to be done with an elastic dip and drive—there should be no pause in the bottom of the dip. Make sure to keep the bar against your body throughout the lift—don’t let it be pushed away at any point.

Purpose: The primary purpose of this exercise is to train the leg drive of the snatch extension for lifters who are overly reliant on hip extension to the detriment of adequate leg extension. These lifters will typically reach the hips too far forward through the bar and not get enough upward force into the bar. It’s also helpful to get lifters to remain flat-footed longer through the pull, to help lifters keep the bar against their bodies both in the second and third pulls, and to focus on proper arm mechanics in the pull under (i.e. elbows high and to the sides). Weight goes up this week, so focus!

WOD:

For Time:

1 Mile Assault Bike Buy-In

then…

8-10-12-14-16-18:

Cals on Rower

Cals on Ski Erg

All-cardio burner for the day!  Grind out that mile on the Assault Bike and then attack the row and ski erg!

 

Scaling Options:

 

Cool Down:

Oly wall sit – 3 min

 

Saddle pose – 2 min

Video courtesy of Signum CrossFit.  Demo of the Saddle Pose.

 

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