Wide and low


Nick | 11/16/2015 | 4

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If we can keep our alignment tight when we snatch, we’ll always be able to snatch more form the ground than from the hang.  However, it’s very easy to get excited about the explosive nature of this lift and get a little sloppy on that first pull as we rush to open our hips resulting in a huge loss of mechanical advantage.  Enter snatch grip deadlifts.  This drill will help you tune in the beginning of this lift so that when you go to do a full snatch (or a power snatch like in the WOD), you’ll have built in good habits.  Put the mental image of a snatch in your head for each lift today so we don’t just pick the weight up, but rather train a pattern that will serve us more later.
STR:
8 rounds, every :90
Snatch Deadlift x3
Set up & keep load light
WOD:
5 rounds
5-4-3-2-1 Power snatch (115/80)
10 Deck Squat to plate
Hey friends!  For anyone interested in running a 5k on an amazing team of other friends,  join our CFSV team for the Yulefest 5K (http://cambridge5k.com/yulefest/) on December 13th!  

Team Name:CrossFit Somerville

Password: chickens
Let us know if you have any questions!
Schedule update:
We will be closed on 11/26 for Thanksgiving.  We’ll only be running one class on Friday, 11/27.  It will be at 11am, uncapped, and we’ll be running the CrossFit WOD “Hope” and collecting donations for Team Rubicon.  Suggested donation is $10, but all members are welcome regardless. 

4 comments for “Wide and low

  1. Ben PC says:

    STR: 155#
    WOD: 6:18 @ 95#
    woof those deck squats get gnarly about halfway through

  2. Travis says:

    STR: 185#
    WOD: 6:47 @ 115# ALJ

  3. Roger says:

    STR – 95#

    WOD – 6:15. Snatch @ 75#. After the deadlifts I was questioning the width of my hold. That lead me to overthink every snatch and ended up with pretty poor form for all of them.

  4. jv says:

    STR: 125#
    WOD: 6:45 @65#?

Comments are closed.