10 Hang power snatch (95/65)
Run 400m
Post time to comments.
Coach's Notes. (standard start times of 0545, 0630, and 0700, warm up prior and be ready to "3, 2, 1...Go" at these times)
WODs like this make me wish I had some of those fancy hybrid Crossfit shoes...sort of. HPS -- going from the hang takes out all the complications of pulling from the floor. Dip to mid-thigh, and explode from the bottom...speed through the middle and quick turnover at the top. Revisit that Burgener warmup to grease the groove for the WOD. Remember your hook grip! If you don't know, you'd better axe somebody.
Standard 400m route. Push yourself on the runs, but be smart on arriving back at the bar ready to snatch.
Scaling guidance -- keep the run as is. If you're scaling today, it's on the HPS. Preserve the rep scheme and scale the weight. If you have the basics of the movement down but Rx is daunting, go (75 or 65/45). If you are a novice (i.e. still giggle every time you hear someone say 'snatch'), there is nothing wrong with an empty bar (45/25) or a PVC pipe. We want to reinforce good movement patterns here, the strength aspect will come. Do not exceed your capacity/skill level and perform 50 sloppy reps...doing so will reinforce bad habits and open the door for injury.
Training Videos.
- "Hang Power Snatch Demo" - what right looks like, by the Burgeners.
- "Teaching The Snatch" - Level 1 seminar excerpt with Josh Everett. First 6:00 methodically explain snatching from the hang using the Burgener warmup as the foundation.