WODs for Tuesday 7/12/11

13
Jul

WODs for Tuesday 7/12/11

How to perform a squat snatch: It is executed in a single movement.

  1. Start in a deadlift position – use a wide grip,
  2. Begin lifting to full extension of the hips. The hips, shoulders and bar should move at the same pace. The angle of the torso relative to the ground should remain constant.
  3. Keep the bar close to your legs as you lift – this ensures proper alignment of the body. The bar should brush your legs a little on the way up.
  4. When the weight is at mid-thigh, accelerate the bar upward by powerfully extending the knees and hips (and to some degree the ankles) until the body is fully erect leading into an active shoulder position.
  5. At the apex of the bar’s height, pull your body underneath the bar, catching it with locked arms overhead while squatting. This part of the motion requires a developed sense of timing and coordination, and is the crux of the entire lift.
  6. Lock your arms with the weight overhead and stand up from the squat position.
This lift requires coordination, torso (core) stability, and explosive power of the legs to generate the upward momentum required to snatch heavy weight overhead.  

CF Class WOD: Snatch 1-1-1-1-1-1-1 reps

Bonus WOD:

AMRAP in 8 minutes of:

30 double unders (sub tuck jumps)

8 Russian KB Swings (1 arm) 55/35

8 Russian KB Swings (1 arm) 55/35

KB Class WOD: As many reps as possible in 15 minutes of: 5 Burpees 5 Russian KB Swing (1 arm) 5 Russian KB Swing (1 arm) 5 Pull-ups

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