Snatch work!

Feb 26th 2012 -
Burpee Challenge Day: 57

Last week we drilled on full extension of the ankles, knees and hips. We used the Hang Clean High pull to focus on getting the bar up and fast with the body and not the arms. Today we are going to do the same but for the snatch. Again we are going to focus on full extension and the shrug to get the bar moving. Will go over where you should be pulling from, grip and landing positions mainly. I will touch upon a few other things here and there as they come up.

*There is also Open Gym after the 12:00 Class. So don’t be afraid to come in for the open gym. AND today is the last day to submit scores for the Crossfit Games Open. We will be judging people today. I believe Kyle J and a few others will be doing it at 3:30. *

Warm up:
10 Pass Throughs – Focus on opening shoulders
10 Perfect Air squats – No Lazy BS
10 Leg swings
10 Perfect push ups
10 Supine Rows
10 burpees

Mobility:
Shoulder Mobility/Thoracic Moblity:
– http://www.mobilitywod.com/2011/03/episode-200365-cf-games-open-workout-1-prep.html
Banded Hamstring Stretch
– http://www.mobilitywod.com/2011/01/episode-137365-best-hip-extensor-mob.html
Couch Stretch -
– http://www.mobilitywod.com/2010/09/episode-29-use-your-tv-to-time-your.html
Banded wall sit/squat
– http://www.mobilitywod.com/2011/10/episode-336365-improving-the-bottom-position-of-the-squatcleansnatch.html

Strength:
Burgener Warm up – (Use HOOK GRIP. No excuses)
*emphasis on skill transfers and foot positioning*

5×2 Snatch Dead lift. – Work to a heavy set of 2

5×2 Snatch Hi-Hang snatch Pull - Work to a heavy set of 2. Last 2 Should be hard.

5×2 Hi-Hang Power snatch – Focus on turn over of the bar. Looking for medium weight, make it challenging but don’t let the weight crush your form.

5×2 Hi-hang Squat snatch – Work up to no more than 75% of max. Work more on technique vs strength. Work on Pulling with the body vs arms.

3×3 Halting Hang Squat snatch – Work up to a heavy set of 3

Optional WOD:
AMRAP 5 Mins
3 Squat Snatch (95/65)
3 Muscle up

Rest 5 Mins

AMRAP 5 Mins
7 Power Cleans (95/65)
7 Burpees

Rest 5 Mins

AMRAP 5 Mins
9 Deadlift (225/155)
9 Push Ups

5 Responses to Snatch work!
  1. Mar Mar
    February 25, 2012 | 11:38 PM

    I will definetly be there at 3:30!!! I’ll need a judge and an excellent motivator!!!!

  2. Kerry
    February 26, 2012 | 8:06 AM

    I will be there at 3:30 as well.

  3. Joey
    February 26, 2012 | 3:03 PM

    Hope everyone’s kicking butt on the 1st Open workout – not fun being on the injured reserve. Living vicariously through you all, I’ve heard about some amazing amounts of burpees taking place over there – keep it up!

  4. The WOD fairy
    February 26, 2012 | 3:13 PM

    I had the oppurtunity to witness something that I wanted to share with everyone. The quiet beast AKA. “Rocco” doing WOD 12.1 with only one working leg. That my friends was an inspirational example of focus,tenacity,athleticism,and determination. The fact that he stepped up to do the workout took a “gut check” that might have caused alot of people to give up and try again next year. Solid Work My friend !!!!

  5. Pat Sprague
    February 26, 2012 | 5:59 PM

    My hats off to the personality of this gym. Great people that are committed to greatness! Cascade Crossfit currently ranked 10th in the world out of 1800 teams! #1 in the Northwest!

    Great Job!

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