Many of you identified a goal of improving your snatch during your Check-in and Goal Setting session with Coach Leslie. We are excited that so many of you are interested in improving your Olympic Weightlifting technique. Coach Jon and Coach Leslie have advanced specialty training in Olympic Weightlifting and they are excited to help all of you improve your technique. This week we are starting a 6 week snatch technique cycle. We will be snatching once a week. Get ready!
Today's MWod video was created to help folks get ready and be efficient in CrossFit Games Open Workout 12.2. KStar has great technique tips to help you improve your movement. Notice his prioritization of external and internal shoulder rotation. Getting those shoulders ready to extend and rotate is important for today's workout. After you've warmed up your shoulders, spend a few moments getting those hips ready for all of these snatches. Try working on your mobility before you get to the gym today. Then hit it again with a coach in today's class.
Strength: FINAL WEEK of Burgener Back Squat Cycle
Warm up to 70% of your 1 Rep Max then perform
10 reps @70%
8 reps @75%,
6 reps @80%,
4 reps @85%,
3 reps @90%
2 reps @95%
1 reps @100%
CrossFit Games Open Workout 12.2
As many reps in 10 mins as you can of:
30 Snatches 75/45 lbs
30 Snatches 135/75 lbs
30 Snatches 165/100 lbs
As many snatches as possible of 210/120 lbs
This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch.
Memorial Day Murph - May 30
Knuckle Buster OCR - July 16
Record your WOD on Beyond the Whiteboard.
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