Wide pull

Nick | 11/12/2014 | 1

Much like our clean pulls from Tuesday did for our cleans, the snatch deadlift will allow us the opportunity to lock in the details in the first part of the snatch without being distracted by the second half of the lift. Some key points to think of during this drill are our back angle/spinal alignment and our grip/wrists.

Because of our wider grip in the snatch, our hips will end up needing to be even lower in the setup than in the clean. This can challenge our hips’ ability to keep the spine aligned. Even as we gain the requisite mobility to get into the proper position, there will often be a reprogramming period where we have to teach our bodies what good position feels like. Regardless of where we are with it today, it’s worth making a focal point.

The wide grip will also be taxing on the wrists and thumbs. It will be important to start with a hook grip from the very beginning – conveniently “forgetting” to do so will only make more work for yourself in the long run. So get low, grab wide, get tight and let’s pull on some heavy weight.

STR:

Snatch grip deadlift
4-4-4-4-4

WOD:

6 rounds
10 squat cleans (75/55)
10 lateral jumps (over bar)
5 ring dips
10 lateral jumps

Announcements:

There will be no class this Saturday, 11/15! We are sorry for any inconvenience!
Our friends at CrossFit Fenway are hosting a very special Last Mile WOD to fight Ebola in Liberia on November 22. Last Mile Health is a local non-profit in Boston that operates on the ground in Liberia fighting the Ebola epidemic. (We’re using Crowdrise to help raise funds for them.) How can you participate? Start a fundraising page (just takes a FB login) and ask your friends and families for donations… invite friends to do the same or even to come work out with us on November 22… and then come on down and have a good time with the team from CFF and CFSV! Or, just go to JT’s fundraising page and make a donation to the cause.