Snatch Drops. Not sure why we haven’t been doing these more often. Unlike the Snatch Balance where the push under the bar comes with a dip and drive making the bar momentarily weightless, there is no such gift with the Snatch Drop. In this movement the athlete starts with the bar placed on high bar back position. The hands are moved into a position along the bar where the athlete would receive a snatch. The snatch drop is simply the athlete quickly pushing away from the bar and receiving it in a squat, without any kind of dip and drive. Make sure that the bar is received with the arms locked out and tight. I cue my athletes to “punch up” on the bar and “squeeze.”
Here’s Janique Thompson demonstrating excellent speed under the bar on her snatch drop:
Depth on her squat could be improved, but Janique, being a newer member to The Movement Program, has some limited range of motion in her lower back and hamstrings. With a little work, those hips will be well below the knee. Overall, a nicely performed lift.
Once we finished up with the snatch drops, we hit a WOD with a lot of moving parts, or so it seemed. Today’s WOD was for time and consisted of double unders, kettlebell push presses, and toes to bar. The way the workout looked on the board had some people groaning and moaning about how horrible and long it would be. Don’t let all of that marker fool you into believing a workout will destroy you. Conversely don’t look at something as simple as a couplet of burpees and running (like last week) and let it lull you into a belief that it will be easy! Long story short, looks can be deceiving. Turn that mind off and just go and experience the workout.
Remember, October 27, CrossFit King of Prussia. There will be a charity fundraising event that we need to get involved in! Bring $30 and be ready to have some fun!…by watching your coach suffer right along side of you! Movement Program for Life!
2 sets of 2 reps @ 55%, 60%, and 65% of 1 RM Snatch.
*One minute rest between each set.
20 Double Unders
8 KB Push Press Right Arm (20/16)
10 Toes to Bar
8 KB Push Press Left Arm
30 Double Unders
12 KB Push Press Right Arm
15 Toes to Bar
12 KB Push Press Left Arm
40 Double Unders
16 KB Push Press Right Arm (24/16)
20 Toes to Bar
16 KB Push Press Left Arm