Today, we continue with our strength programming for the month of July. We start this week with the Power Snatch. One of the fastest ways to move a barbell from the ground to overhead, the Power Snatch requires an explosive hip drive. 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. This often causes a breakdown of technique because the arms start to bend too early. The hips never open fully on the bar and the “power” portion of the lift becomes muted. Concentrate on being patient and opening the hip completely. 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)