Hips, meet bar.
boom.
The snatch. One of the most technical and beautiful (when done well) movements we do in CrossFit. And at the crux of this movement, the hips. Today’s complex will allow us to focus on the timing of our snatch. Open your hips fully before shrugging your shoulders. Shrug your shoulders fully before bending the elbows. If we can improve this sequence, we will immediately increase our efficiency allowing us to snatch more weight with less effort. Once you’ve established a max for the complex, we’ll back the weight off a tad and “grease the grove” for 20 minutes.
Skill:
Snatch Complex –
1 Snatch Pull
1 Snatch High Pull from the hang
1 Hang Power Snatch
1 Power Snatch
WOD:
EMOM 20
Once through the above complex @ 85-90% of max established today
The Crossfit Somerville flag football team is looking for a few more players! The team plays in a beginner-level league in Cambridge or Brightonon Thursday evenings. It’s a fun time! We could use players of both genders and no experience is necessary. If you’re interested, emailOlivia.n.peters@gmail.com or talk to Maralene on Wesnesday night! We’re looking forward to another championship season this fall!
WOD: 60#
Great way to start the week, just good o’lifting. Started with 55#, added 5# for last 9 rds.
Nice seeing full 630a and dancing to Spice Girls Wannabe this morn was nice perk!
WOD: 35#, stayed light throughout the whole thing because these felt really good today. I wanted to keep my form consistent and hopefully build in some muscle memory!
WOD: 95#, with 85# for the first 5 or 10 rounds. Felt alright, but I think I need to improve my wrist positioning at the top.
WOD: 65# for the last 13? 15? or so.
I’ve really loved both this and the Clean and Jerk day – so much to learn, and keeping it light and repeating means that sometimes better form starts shining through. Though Nick recorded video of our last round, and so I can now see better some of the next things to work on.
There was some serious mental effort going in to the 7:30 class – nice work!
Dang- as a newbie, this movement tripped me up! Was a little sad to feel like I missed out on a workout (I know, Nick, MENTAL workout!), but it was good to train myself to work through frustration and not just physical exhaustion.
Done with month 1!
w00t
When life hands you a bunch of lemons, you go to CrossFit for a 7pm class and PR your snatch by 15#!
Snatch = 80# for three quarters of the time. Lemonade made