Monday, March 7, 2011

Snatch Encore

Well it seems the Black Box is on a mission to improve our ability to do the snatch.  Here we are with like the third skill day in a week dedicated to this exercise.

Perform 5 sets of the following:
3 reps of hang power snatch followed by 3 reps of overhead squat

Kevin went through the Bergener Warmup again, which I get more out of every time, as I'm trying to remember the positions in these lifts, which are the essence of the exercise.  When I started Crossfit I was so obsessed with getting more weight on the bar that I lost sight of what's important.  There really is a beauty to these movements when they are done properly, so I looked at this as an opportuntity to fine tune even more than last week.  Metcons can be a lot sexier than skill days for the snatch, but I believe the combination of the explosiveness of the exercise, mixed with the proper form, can only help metcon performance over time.

I would post loads, but they were minimal at best...starting with the bar alone, then increments of 5 and 10 lbs at a time after that.  My overhead squats were strong, and despite still being in pain from Friday's squat-fest I was able to get some decent depth in my squats.

A fairly uneventful day from a blog perspective, but anything that helps fine-tune my Crossfit performace is OK by me.

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