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September 8th, 2010 | Category: WOD

100908 Wednesday

The first handstand in the space.

Step by step it's coming together!

Strength/Skill Work Snatch*: Work towards a set of 5 you can complete with NO PRESS OUT and controlling the bar down between lifts.

WOD

5 Rounds of:

7 OHS (~90% of todays 5rep snatch)

12 Box jumps (24′/20″)

For time.

*This is to note that as most of you know the snatch is one of the Olympic Lifts.  In competition they only perform one rep maxes, as well in training most sets are 3 reps or less.  Here at CFA we are not training to be elite level O-lifters.  We are training to improve our general overall fitness.  As such, we use the movement of the snatch to improve your explosive control of the hips and shoulders through a broad range, NOT to maximize our olympic lifting.  There is a high level of skill/co-ordination involved in this.  Technique errors are better able to be contained and progress continued in our population utilizing 5 repetitions than the standard 1-3 reps that Olympic athletes use.    Instead of missing with a 100lb snatch at 1 rep… 5 reps at 70 lbs will allow you 350lbs of work in nearly the same amount of time.

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