Snatch at the Track

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IMG_1901“Hang Squat Snatch Biathlon”
Teams of 2 – while one athlete runs, the other completes their set of unbroken Snatches.
400 Meter Run
21 Hang Squat Snatch (115# M/80# W)
400 Meter Run
15 Hang Squat Snatch
400 Meter Run
9 Hang Squat Snatch

*200 Meter Run penalty each time the bar is dropped.

The gym is closed today for Tara’s wedding!  But we still got our workout accomplished and met at the Coconino High School track for a great early morning workout before getting into our fancy duds for the big shin dig of a wedding for Coach Tara!!!

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A lot of people in the CrossFit community can power snatch more than they snatch. Some of the reasons for this are that athletes are scared/hesitate on receiving weight overhead in a full squat, they are slow underneath the bar, or they press the weight up overhead.

So, how do you become faster under the bar? Heavy high hang snatches are a great developer of speed under the barbell. Everyone has a weight limit on how much they can lift with their arms. Once you reach that weight limit, you are going to have to learn how to pull your body down under the bar, or you are just going to be stuck doing the same weight for the rest of your life. When performing these high hang snatches, you have to make sure that you hit your finish/2nd pull/jump viciously, so you create speed on the bar (making the bar become weightless). During that weightlessness you are aggressively pulling yourself under the bar. You must create that weightlessness as no one can just drop under 200 pounds (or any maximal weight relative to the performing individual). Performing snatches from mid thigh/launch position will also help with your speed under the bar, and athletes will be able to use more weight because of their engagement of the hamstrings. -Cody Burgener
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AAAAGH!  MY GRIP!  Hurry, Partner!

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