S/S/S:
High Hang Snatch
4@65%
4@70%
3@75%
Sets start every 4 min
%s Based off 8Jan 1RM
Video courtesy of Catalyst Athletics.
Third 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 stays the same this week, but reps go up, so each round goes up to 4 min.
WOD:
For Time:
15 Power Snatch (95/65)
25 KB Swings (53/35)
15 OHS (95/65)
35 KB Swings (53/35)
15 Squat Snatch (95/65)
45 KB Swings (53/35)
10 Power Snatch (95/65)
55 KB Swings (53/35)
10 OHS (95/65)
65 KB Swings (53/35)
10 Squat Snatch (95/65)
75 KB Swings (53/35)
A nice KB climbing ladder with some barbell work in between. All KB swings will be American style. Focus on hinging the hip at the bottom and then violently extending to get the bell moving
Scaling Options:
Bar weight -> 75/55 -> As needed
KB weight -> 35/25 -> as needed
Joint Strike CrossFit 