Today, we continue with our strength programming for the month of July. Â We start this week with the Power Snatch. Â One of the fastest ways to move a barbell from the ground to overhead, the Power Snatch requires an explosive hip drive. Â Athletes less proficient in the power snatch will try to build momentum on the bar by pulling as hard as possible off of the ground. Â This often causes a breakdown of technique because the arms start to bend too early. Â The hips never open fully on the bar and the “power” portion of the lift becomes muted. Â Concentrate on being patient and opening the hip completely. Â You should feel contact with your hip and the bar before your arms bend.
CrossFit Alloy WOD for 7/14/2015:
Strength:
Power Snatch
5, 5, 5, 5, 5
MetCon:
As Many Rounds As Possible in 10 Minutes:
Row 500m (for time)
then, for remainder of time:
Max Effort Hang Power Cleans (95/65)
(Perform 20 Ski Jumpers every time to put down the bar)
Post Row time and Reps to Comment
Scaling:
Platinum: As written above.
Steel:
As Many Rounds As Possible in 10 Minutes:
Row 500m (for time)
then, for remainder of time:
Max Effort Hang Power Cleans (75/55)
(Perform 20 Ski Jumpers every time to put down the bar)
Brass:
As Many Rounds As Possible in 10 Minutes:
Row 500m (for time)
then, for remainder of time:
Max Effort Hang Power Cleans (75/55)
(Perform 15 Ski Jumpers every time to put down the bar)
Bronze:
As Many Rounds As Possible in 10 Minutes:
Row 350m (for time)
then, for remainder of time:
Max Effort Hang Power Cleans (55/35)
(Perform 10 Ski Jumpers every time to put down the bar)
Scaling:
Platinum: As written above.
Steel:
As Many Rounds As Possible in 10 Minutes:
Row 500m (for time)
then, for remainder of time:
Max Effort Hang Power Cleans (75/55)
(Perform 20 Ski Jumpers every time to put down the bar)
Brass:
As Many Rounds As Possible in 10 Minutes:
Row 500m (for time)
then, for remainder of time:
Max Effort Hang Power Cleans (75/55)
(Perform 15 Ski Jumpers every time to put down the bar)
Bronze:
As Many Rounds As Possible in 10 Minutes:
Row 350m (for time)
then, for remainder of time:
Max Effort Hang Power Cleans (55/35)
(Perform 10 Ski Jumpers every time to put down the bar)