Sunday is Snatch Day

We had a fun little snatch clinic today. We started with with a set of Tabata Overhead Squats. Then did some snatch grip deadlifts. Then we reviewed the basics of the snatch using the PVC pipe. We finished up with some practice lifts with 75lbs.
I think we need days like this sometimes to keep everyone’s form sharp.

Responses

  • marshall

    Keith’s write up didn’t do his work justice. He did an awesome job breaking the snatch into component pieces (snatch grip deadlift, hip explosion, shrug, pull under, OHS, etc) and we all made real improvements.
    Thank you Keith, i lack the discipline to spend that much time working on technique despite understanding how important it is. Great, great job.
    All the practice left me surprisingly tired, but wanting to try to go a little heavier on both snatches and ohs’s… so i headed over to crunch and combined two WOD’s…
    75 sit ups — (15 sit ups into 15 v-ups into 15 sit ups into15 roll ups into15 sit ups — no rest)
    7×5 snatch — 5×65 / 5×70 / 5×75 / 5×80 / 5×85 (f on 5) / 5×90 (very broken) / 5×95 (1,2f,3,4f,5)
    7×5 ohs — 5×95 / 5×100 / 5×105 / 5×110 (1,2,3,4f, no 5th) / 5×110 / 5×115 (1,2,3,4, no 5) / 5×95
    75 sit ups — (75x glut ham, 1 set — very broken)
    I’m not sure what I was thinking….maybe that pain is the sensation of common sense exiting one’s body…
    Finally, crunch had no bumper plates (shocker) and i get the sense the suits (or bunnysuits) at crunch aren’t in a hurry to change that. I think I will be allowed to drop a 95lb bar onto a metal rack about two more times before I am relieved of my membership.
    see you all tues night

  • http://www.self-aggrandizement.com josh newman

    Great idea! Wish I had been in town this weekend to catch it, as heaven knows I can always use some outside eyes on my o-lift form.

  • Keith W.

    Thanks, Marshall
    I also felt inspired to go to the gym and do some more work. Unfortunately, it took the form of yesterday’s WOD: Walking lunges the length of the gym and back (probably more than 100ft) and 15 HSPUs with my toes on the smith machine. 5 rounds in 11:28.
    I can’t really walk today.

  • marshall

    Keith, I cant find a normal email address for you, so will ask here.
    You mentioned the smith machine…. and I hate to use the words smith and oly lift or cross fit in the same sentence BUT, could the smith press be a way to teach the body motion part of the OHS?
    best,
    m

  • Keith W.

    God no!!!! Never! The smith machine is a limbo stick, foot rest, towel rack and place to hang your rings. Don’t go near it otherwise!

  • marshall

    yes sensei

  • marshall

    Tues Night WOD = McCauley Culkin
    7 rounds for time of:
    5 reps 215lb deadlift
    66ft overhead lunge walk w/45lb bar
    21 min
    Followed by 2 x 1 minute L sits 5 seconds on 5 seconds off

  • marshall

    Is there crossfit nyc tomorrow (thurs) morning?

  • Keith W.

    I plan to be there in the morning, but not on Sunday.