2.22.2016

2.23.16
Tomorrow is another lift skill day. Like the push jerks last week, we are working on the snatch with light weight this week. FORM, FORM, FORM....... Technique is key. We are focusing on the three pulls of the snatch: 
1st-is the snatch grip dead lift from the ground. You have to keep that neutral spine. pull your shoulder blades back and try to bend the bar around your shins prior to lifting. This is the slowest of the three pulls due to the fact that the hips can not open until the bar passes the knee line.
2nd- is driving hard through the heals assisting with VICIOUSLY opening the hips. As the hips are opening start the shrug and utilize the upper back to pull the barbell up along our chests. In this motion, think of a scarecrow on a post. This is how you want to look! This is faster than the first pull.
3rd- As the bar travels up the chest gravity will begin to want to take over. This is where we pull ourselves under the bar and get ready to catch the weight with nice shrugged up shoulders and open arm pits. In this position think of yourself in the bottom of the squat holding a full glass of water with both palms flat out in both hands. This is the fastest pull!
Following the snatch is a great metcon to test our different energy systems. These types of WODs are perfect for the OPEN, which is upon us. 
Don't forget to sign up..... have fun and concentrate on form, technique and quality of movement. 
Skill: Snatch
We will have time to play with some...some weight!
WOD
Descending ladder
Wall balls (25,20,18,16,14,12,10,8)
Double Unders (50,45,40,35,30,25,20,15)
*for singles double the reps

Post all scores/times/reps/loads/modifications to comments.

No comments:

CrossFit Charleston has moved

You will be automatically redirected to the new address.

If that does not occur, please visit http://www.crossfitcharleston.fitness/.