Monday, October 11, 2010

SNATCH FOCUS

focus
halting snatch deadlifts:  concentration on 1st pull (ground to above knee)
-maintain back angle
-bar/knees/hips/shoulders move at same rate
-hook grip
3x3 @ 55% deadlift 1RM
5x2 @ 65% deadlift 1RM
7x1 @ 75% deadlift 1RM

skill
3x5 @ 85% deadlift 1RM

work
3 rounds for completion:
65% snatch 1RM x 1
70% x 1
75% x 1


4 comments:

  1. rob in ger11 October, 2010 15:25

    Love the Banner Guys. Took off today. Did
    a trans-atlantic challenge with Brian Bowen yesterday.

    12min amrap w/ Partner of: 10 Hang squat snatches, 30 pull ups and 400m run.

    Love the meal of the day! Good idea!

    ReplyDelete
  2. CrossFit JAX11 October, 2010 19:06

    cleans 7x1
    155 bodywt
    215
    225 miss
    225
    235
    245
    255 miss
    250 PR

    ReplyDelete
  3. Anonymous11 October, 2010 20:58

    Karen
    I like the banner too!! Enjoyed this work out..felt my snatch has gotten better !!

    Steve was a huge help today!..THANKs Steve!

    Also, 7 kipping pull ups in a row...PR

    ReplyDelete
  4. Bryan12 October, 2010 08:16

    max wt 115

    ReplyDelete

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