Snatch Day
Virtuosity is about expertise. We are striving for virtuosity here at CrossFit Somerville. With virtuosity and consistent training, we know the intensity and results will follow.
This article from a CrossFit in South Africa captures the idea perfectly.
Today’s class is about developing virtuosity. You’ll spend a full hour under the bar, moving at light-to-moderate weights, just accumulating time and reps necessary to develop virtuosity.
Do not strive to max out your loads today! You do not have time to work up to maximal loads, and that is intentional.
DO strive to make every rep perfect – full range of motion, crisp hip extension, fast dive under the bar, speedy organization and bracing to receive the bar correctly and firmly.
Practice only makes permanent. It is perfect practice that makes perfect – and that is exactly what we’re striving for today.
I also warn you that to get through all of today’s work, we’ll have to be conscious of time and moving together as a team. Listen to your coaches today, and strive to move efficiently. I think you’ll be pleasantly surprised by the results of working at light weights, consistently, over the course of the hour.
Below are also some videos that can help you prepare for the lifts tomorrow. I encourage you to give them a quick look.
Tuesday, August 6 2013
SNATCH DAY
Warmup: Bergener Warm-up, 10 minutes
Instruction: Power Snatch and Overhead Squat
Session 1:
EMO2M, 5 rounds: Power Snatch, 3x Overhead Squat
– Start with empty bar, increase load each round if possible while retaining perfect mechanics… otherwise stay at empty bar (or previous load)
Instruction: Snatch Balance
Session 2:
EMO2M, 5 rounds: Snatch Balance
– Start with empty bar, increase load each round if possible while retaining perfect mechanics… otherwise stay at empty bar (or previous load)
Instruction: Full Squat Snatch
Session 3:
EMO2M, 5 rounds: Full Squat Snatch
– Start with empty bar, increase load each round if possible while retaining perfect mechanics… otherwise stay at empty bar (or previous load)
Burgener on the Snatch Balance:
Def enjoyed this different session. Like to suggest a similar program with clean and jerk.
This was excellent. I loved the focus on perfect practice. Also, though i despise them, i see the beauty in mastering the snatch balance.
Is there any benefit to capturing video during something like this? Opt in, of course. being able to see our individual tendencies from a 3rd-person pov might be helpful.
Not sure what to say. Session 1 felt OK. Session 2 felt pretty good. Session 3 started off great then crumbled.
stayed relatively light for session 1 and 2.
session 3: worked up to 135# (1 round), 145 (2 rounds, 1 fail round), 150 (got two, missed the third). I should note I did a modified version for 145/150 where I only stood up the third rep, first two were “catch and release”.
needless to say, I enjoyed this one. a lot.
I can’t say I feel like I totally get the snatch or snatch balance, but I sure do feel a little more like I will, one day, thanks to this class.
And I, too, could use one of these for the Clean and Jerk, if not several other lifts, too.