Often when we lift we have a running dialog in our head. It's helpful to focus and concentrate on ONE thing for each attempt. Focus on the one thing, and when that becomes easier, move on to something new. Watch today's Technique Tuesday to see how three CrossFit Games Athletes focus on one self-cue for their snatch.
Today we are practicing the snatch, one of the two Olympic lifts. Your coach will be drilling your snatch technique using the 3 position snatch progression. This progression helps you learn proper balance, bar path, and the importance of a powerful hip explosion.
The snatch is one of the most technical and frustrating lifts we do in CrossFit. It is unparalleled in developing speed, balance, coordination, power and strength. Develop a proficient snatch and all of the other lifts we do will feel much easier.
After you work on your 3 position snatch progressions, you will do today's workout. Today's workout does not have a prescribed load for the snatch. You get to pick what you are capable of lifting. However, the spirit of today's workout is to lift something near the end range of your technical ability. You can choose one weight and use it for all seven rounds, or you can increase your weight for each round. You must make one successful snatch before you start the next round. Good luck!
5 sets of 3 position snatch increasing weight
7 rounds for time of:
35 Double Unders
1 Snatch, pick load
Make one snatch attempt per round. Do not count missed reps.
Dec 5-9 - Podium Week
Dec 5 - FREE AED Training
Dec 9 - Bring a Friend Day
Dec 17 - Reindeer Games Holiday Potluck Party
Dec 23 - 6, 9 and Noon classes only
Dec 24-26 Gym is Closed
Jan 2 - Gym in Closed
Jan 13 - Feb 3 Row'd Royalty
Feb 17 - March 3 - THE OPEN
March 6-11 - Femme Fatale Week
Record your WOD on Beyond the Whiteboard.
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