Setting up on the move (part 2)
Our ability to use olympic lifts to engage metabolic intensity is somewhat reliant on being able to set up on the go. Competitive weightlifters set up very deliberately for each lift they make. In the context of weightlifting this is very important – in competition, each single lift (there are only six total attempts made) has a large impact on the outcome.
In CrossFit, we are often using the olympic lifts to challenge us in other ways. Today, we’ll be working on being able to set up the power snatch on the move. Building proficiency in this skill will help us push harder in our metcons that include multiple reps of light to medium weight power snatches. And as we love to do, once we practice this skill for load, we’ll apply it to the WOD.
STR:
Power Snatch
3 rep Touch-and-go
WOD: (see 1/2/14)
21-15-9
Power Snatch (75/55)
Overhead Squat
Power Snatch: 95#
WOd: 9:08 @ 55#
https://www.youtube.com/watch?v=29RhiNHMX74#t=144
“Nothin’ but a peanut”
OMG I love him. “light weight, light weight”
YEP! YEP!
time to put that secret weapon on … gotta get deep babaaaaay
I was only going to watch the first minute or two of this… but then it was like driving past the scene of an accident. I couldn’t get myself to stop looking at this train wreck.
YEAH BUDAYYYY.
I DO IT THOUGH
errrrmagherd we need him as a coach. YEAH BUDDY. LIIIIGHT WEIGHT.
PS: 105#. These felt good today.
WOD:
1/2/14: 5:39rx.
3/18/14: 4:46 rx. HUGE improvement. The last time we did it was still pretty fresh in my mind, so I had a strategy. Last time I regretted breaking up the set of 15, so this time I took my hands off the bar exactly five times – at 20, 14, and 8 during the snatches, and after the 21 & 15 sets of OHS. Perfect.
Shout out to Winslow for rocking this wod at near-RX as a newbie!
PS: 80# (tie PR)
WOD: 8:31 Rx. puttin’ the OH JESUS in OHS
Stealing that.
PS: 75, 95, 115, 125, 135, 145×2 (f), 145!
WOD:
1/2/14 – 7:38 RX
Today – 4:56 RX
Wow. Over 2.5 min improvement!
Bet you decided not to start the wod today with 5 or 6 hang power snatches, done just for fun…
PS: 70# PR
WOD:
1/2/14 – 8:52 RX
3/19/14 – 6:53 RX
Glad to break up snatches (10/5/5, 5/5/4, 5/3) and squat snatch when starting OHS (10/11, 10/5, 9).
Nice to take frustration out on the bar and rise & grind with the great 630 crew.
1/2 – 5:30rx
3/19 – 5:19rx.
Lower back let me know that a did a ton of DL on Monday night.