Workout of the Day
STRENGTH
1 Snatch Pull + 1 Power Snatch x 6-8 Sets
Notes
Today, we’ll use the snatch pull as part of a lifting complex to “prime” the movement we want to create in the full lift. After the pull, reset completely for the power snatch. These are not touch and go reps.
METCON
For Time
9-7-5 Reps Each of:
Power Snatches @ 135/95/65#
Ring Dips
Notes
Intent < 6 min. This is a low volume workout (42 total reps), so choose a load and dip variation that challenges you. If you’re a ninja at both of these movements… send it!
Barbell: moderately heavy load you can complete steady singles with, ~70-80% of a power snatch 1RM. *Do not bail bars with 5 or 10# plates from overhead. Use a lighter barbell with heavier plates, for example 65# = 15# bar (white tape) + 25# plates on each side.
Ring dip: full volume is appropriate if you can complete the round of 9 in 1-3 sets. If scaling, choose a tough variation that forces you to break things up at least once.
Dip Scaling
A. 7-5-3 or 5-4-3
B. Matador
C. Toe Assist Ring
D. Toe-Assisted Box
CrossFit Group Class Programming Template (WK4/8)
Kevin and Herve doing a partner workout đź–¤
The Snatch Pull
To help improve your understanding and execution, watch the video and/or read through the full description linked above of the snatch pull. Here’s a valuable snippet that clarifies the actions we’re looking to create:
Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once at lower to mid-thigh, open the hips explosively while driving vertically with the legs even harder to accelerate maximally.
Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual snatch. Here we want to focus on vertical power and balance.
As the legs and hips finish extending, shrug up and back and bend the elbows slightly to actively keep the bar against the body through the extended position—at no point should it move away.
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