Snatch this
Warm-up:
overhead squat
Burgener warm-up
(1+1) tall snatch + hang power snatch (to 85#)
Crossfit WOD 012408
7x1 snatch (3x95 [f 2nd rep],2x105,3x110 [f 2nd rep],115)
Crossfit WOD 012308
Running intervals (1-1 work-rest, incline = 0!):
0.25 mi at 7:03 min/mi pace
0.25 mi at 6:58 min/mi pace
0.25 mi at 6:53 min/mi pace
0.25 mi at 6:44 min/mi pace
Snatches felt good even though I lost a couple forward (I didn't bother trying to save them, just bailed straightaway if it felt off balance). I was feeling really good with the running, then I realized that I forgot to set the incline.
Had a surreal conversation with some guy at the gym while I was snatching:
Him: What muscle is that for?
Me: Um, I guess it's for everything.
Him: How do you do it?
Me: Um, you take the barbell and jump and throw it over your head.
Him: Can I try it?
Me: Um, sure.
[I back well away from the barbell at this point. He then grabs the barbell, squats with the bar at his thighs and then curls and presses it above his head. Three separate movements.]
Him: Was that right?
Me: Um, sort of...
[He tries another, and again does it as three completely separate movements. Then he looks at me expectantly. I'm starting to freak out now, he is, after all, supposed to be imitating my snatches.]
Me: Um, you just need to put all the moves together now...
Him: Ah, I see, it's all about coordination.
[Not knowing what to say, and not knowing how to coach him through a snatch, I put my headphones back in and went back to work. I am now very worried about my snatch.]
3 comments:
I am now very worried about my snatch
- Brian Lau
Hall of Fame quote right there
That's awesome. I don't think you should be worried about your snatch though. From what I can remember you had really great form. Actually, I wanted to ask you a question about it. when you're dropping down, I don't recall your feet moving very far to the side, but when Eric or I do it our feet go way out. They go much further out than if I only did squats, so I don't think that's right (especially since I still don't get down enough). How far apart are your feet when you land?
Your feet should be about as wide apart as they are when you squat. If your squat stances are really different between squats (back, front, overhead), I would start with the OHS width as a reference. Depending on your starting position, this means that your feet aren't moving that much to arrive at the ending position.
It's very easy to overcompensate though, and end up with your feet fairly wide. You can rep the right stance using drop snatches or snatch balances. It may also help to put some tape down to check your foot position.
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