WODs
 | Mon, Feb 29 2016 |  |
 | Fri, Dec 15, 2017 at 7:00pm CrossFit Paulding Holiday Dinner |
| Thu, Dec 20, 2018 at 7:30pm Pizza and Beer Event @ Mellow Mushroom Hiram |
| Most Recent Benchmark: Bench Press Max on Apr 1, 2025 (284 days ago) |
| Squat Snatch Pulls (lower than Power Snatch pulls) | SKILL TRANSFERS (PreWOD-Post WARMUP) | 20160229 MetCon |
Squat Snatch Pulls (lower than Power Snatch pulls)(Weight) Every 2 minutes, for 10 minutes (5 sets): SNATCH PULLS @ 90-105% 1RM SQT Snatch Max Rest 2 minutes between rounds Purpose: The snatch pull is a basic & important exercise for training the extension of the snatch in terms of strength, speed, power, posture & balance. Lifters will be able to manage heavier weights than in the snatch, which allows the development of strength to push weights in the snatch. The snatch pull can also be used as a remedial exercise to practice balance and position in the pull, or as part of a learning progression for the snatch. Execution: Set your snatch starting position tightly & initiate the lift by pushing with the legs against the floor. Shift your weight back slightly more toward the heels as the bar separates from the floor, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Accelerate the bar aggressively with violent leg & hip extension, keeping the bar close to the body & allowing slight contact at the hips. The movement should be directed vertically with a focus on extending the body upward, although to maintain balance, it will be leaned back slightly. The arms are not engaged in the movement, but remain relaxed in extension. The shoulders should be shrugged up somewhat after the completion of leg & hip extension to continue the bar’s upward path & allow it to stay against the body.Be aggressive in the push off the ground |
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