Skill/Strength:
Snatch
Video courtesy of CrossFit USD. Watching this slow-motion take goes through the proper form for full snatch.
Approach
The bar is approached with back straight, and the lifter crouches low and grasps the bar, with the balls of the feet directly under it.
Legs are bent with the buttocks close to the heels. While any grip may be used, it is standard to use a wide grip, with the hands near the ends of the bar. A hook grip is normally used in competition.
The chest is puffed out and the shoulders slightly forward of the bar.
Beginning
The hips, shoulders and bar move at the same pace. The lifter pushes from the toes and slowly transitions the weight into the mid-foot. The angle of the torso relative to the ground remains constant. The bar is kept close to the legs, brushing them a little on the way up, ensuring proper alignment of the body.
Acceleration
When the weight is at mid-thigh, the bar is accelerated upward by powerful hip+knee+ankle extension until the body is fully erect. This is done in conjunction with an explosive shrug.
This part of the lift is known as the ‘scoop’ or ‘second pull’. Often, a lifter will bend the knees slightly and bring their torso to vertical before the second pull. This is called the ‘double knee bend’ style of lifting.
Dip-under
At the apex of the bar’s height, the lifter squats down under the bar while continuing to push up on it (or visualizing pushing their body down).
Catch
The barbell is caught with locked arms overhead at the bottom of the overhead squat motion. This part of the motion requires a developed sense of timing and coordination, and is the crux of the entire lift.
Squat
The arms remained locked with the weight overhead and the lifter stands up from the squat position.
Work through a few sets getting used to the full snatch.
WOD:
Partner WOD
“Power of 16”
16 Power Snatches @ 85/55
16 Knee To Elbow
16 Power Snatches
16 GHD’s
16 Power Snatches
16 KTE
-The way this will work is partner one starts on the Power Snatches. Partner two starts on the Knee to Elbows. Once each partner finishes the required reps, they will switch, and partner one will then do 16 Knee to Elbows, and partner two does 16 Power Snatches. This pattern continues for the whole WOD.
Post Team members and time to comments
Extra Credit:
Snatch: 1-1-1-1-1 Increase weight each set. Set your 1RM
Cash Out:
Thoracic Overhead roll
Video courtesy of Mobility WOD. See the 3 minute mark for the overhead roll
Final Paleo Classical Argument
For those of you currently in the Paleo Challenge, or if you just had questions about Paelo, our own Coach Ben Yates would like to share the above paper. I think we can all benefit from a read. Post your thoughts to comments
CrossFit Team Offutt Tactical Fitness 