S/S/S:

High Hang Snatch

3@75%

2@80%

2@85%

Sets start every 4 min

% Based on 8 Jan 1RM

Video courtesy of Catalyst Athletics.

Final 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). %s go up this week, so stay strong through each set!!!

WOD:

EMOM for 15:

Min 1 – 12 Toe2Bar

Min 2 – 30 Ab Mat Sit Ups

Min 3 – 2 Rope Climbs

Video courtesy of Norcal CrossFit.  Good core control will be key today, especially in the rope climbs!  Don’t burn out the arms, use your climbing technique and utilize legs and core!

 

Scaling Options:

Toe2Bar -> Kipping Knee raise

AB mat sit ups -> feet anchored

Rope climb -> 2 Rope walks per rep

Video courtesy of CrossFit HQ.  Demo of Rope Walks.

 

Cool Down:

Cobra pose – 2 min

 

Roll out forearms