Diane

Nick | 10/10/2013 | 7

red stripe, son!

I’ve heard a lot of comments recently from people who are finding themselves able to lift more in the clean and the snatch when they take it from the hang position rather than from the floor.  Here is your chance to improve your olympic lifts from the ground!

The snatch first pull is the very beginning of the snatch, from the ground until the bar gets to the knee.  We will be pausing at the knee to reinforce our ability to stabilize this position.  In the long run, this will help us get to the hang position effectively when we do the full movement.  Missing the hang position when pulling from the floor is a very common reason why someone might snatch more from the hang than from the ground.

Be patient with this lift.  Don’t take it any heavier than 110% of your snatch, but possibly much less if a) you’re having trouble keeping your back straight or b) you’re having trouble maintaining your back angle (it should remain constant throughout this lift).

After all of this positioning work, you will be primed and ready to go for the 45 deadlifts that await you in today’s benchmark!  As per usual, scale both movements for intensity.  This workout should not take longer than 10 minutes.  At CrossFit Regionals in 2012, they gave a 9 minute time cap on the workout.  Some did it much faster…

Here is a video of Dan Baily cranking this out in 1:35.  While I don’t expect anyone to get through this that fast (and I won’t speak to his form…), Rx is clearly well within Dan’s wheelhouse.  Make sure, whatever you choose, that you are working more than you are staring at the ground, bar, or wall.

STR:

Snatch 1st pull – w/ a 3 second pause at the knee

3-3-3-3-3 @ 110% of max snatch (but no heavier than you can maintain good position with)

WOD:

Diane

21-15-9

Deadlifts (225#/155#)
Handstand Pushups

Also: Our very own David D’Amore is running the B.A.A. Half Marathon on team Dana-Farber this Sunday to raise money for cancer research.  If you are interested in donating or want more info, click here.

ALSO: We WILL be running classes this Monday (Indigenous Peoples’ Day) on a normal schedule! (This won’t necessarily be the case in future years, but we felt we didn’t give you enough notice to cancel them this year… =) )