Starting Position: Snatch & Clean
All body levers are "tight" & set up feet under the bar
Feet straight ahead or slightly turned out & in "vertical jump" position
The back is "flat" & even concave
Arms are straight & elbows are rotated out
Head is up & eyes focused straight ahead
Hips are higher than knees
Shoulders are in advance of the bar
Weight distribution on feet changes
Lift-off: Snatch & Clean
Legs extend at knees
Balance shifts to heels
Angle of hips stay consistent
Shoulders are over the bar
Elbows out
Hips & shoulders rise together
Neutral head position
Pull Under
Active jump under the bar
Arms pull actively into position against bar
Catch
Feet & hands hit together
Body tight
Catch & ride to the bottom
Snatch & snatch related exercises
1. Press Behind the Neck
2. Snatch Press Behind the Neck
3. OHS
4. Snatch Balance
5. Power Snatch
a. Power Position
b. Hang Above Knee
c. Hang Below Knee
d. Lift Off
e. Floor
6. Power Snatch = OHS
7. Snatch
Search
Pages
« CrossFit Campbell: Workout of the Day | Main | CrossFit Campbell: Rest Day »
January 24, 2012
TrackBack
TrackBack URL for this entry:
http://www.typepad.com/services/trackback/6a00e553a0bf378833016760f36c20970b
Listed below are links to weblogs that reference CrossFit Campbell: Workout of the Day:
Comments
You can follow this conversation by subscribing to the comment feed for this post.
Verify your Comment
Previewing your Comment
This is only a preview. Your comment has not yet been posted.
Your comment could not be posted. Error type:
Your comment has been posted. Post another comment
As a final step before posting your comment, enter the letters and numbers you see in the image below. This prevents automated programs from posting comments.
Having trouble reading this image? View an alternate.
![](<a href="http://journal.crossfit.com/2002/10/what-is-fitness-by-greg-glassm.tpl" target="_blank" title="CrossFit Journal Sample Article...right here" alt="CFJ Sample Article" ><img src="http://www.crossfit.com/cf-assets/CFJ-download/CFJ-125x63-3_1.jpg" width="125px" height="63px" border="0" title="CrossFit Journal Sample Article...right here" /></a> ){kind=link}
Great lift, vey tough to get everything working in sync!
worked up to 115lbs
Note for next time: Stand up!
Posted by: Todd | January 24, 2012 at 09:52 AM
Lots of snatch & clean today. Progressed up to single reps @ 82.5#. Having dedicated sessions like today really help develop the mechanics and build confidence.
Posted by: NTF | January 24, 2012 at 01:34 PM
snatch: progressive sets (triplets, doubles) up to 115#
Posted by: Mike | January 24, 2012 at 02:06 PM
Snatch practice with sets of 3 and 2 (for the later sets).
Started somewhere around 35# and worked up to 85# for the last 3-4 sets.
Posted by: COR | January 24, 2012 at 03:59 PM
Snatch practice up to 65# x 3
Posted by: Rach | January 24, 2012 at 08:04 PM
Snatch:
45x3
65x3
75x3
85x3
95x2
105x1
110xFAIL
110x1 (PR!)
This is one of my favorite lifts! Still need to work on some flaws though
Posted by: Jamison | January 24, 2012 at 08:29 PM
Snatch:
(45#x3) x9??
(55#x3) x1
Having a tough time getting the hang of it! Can't figure out how to keep my arms straight! 55# was a tough weight to use considering my max OHS is 60#.
Posted by: Gina | January 24, 2012 at 10:29 PM
Snatch 95x3, 125x3, 135x2, 145x1, 145x1, 155xf
Posted by: Tony Colicchio | January 25, 2012 at 08:06 AM
Snatch practice: progressed up to 115#. Two successful "power" snatches at that weight (did not drop under very much). Lots of skin left on the bar from my shins.
Oh yeah, and 115# is a PR!
Posted by: K2 | January 25, 2012 at 01:33 PM
Snatch:
3X65, 75, 95
2 x 105, 105
1 x 115
1 x 125
1 x 130 (PR)
But go bigger next time.
Posted by: Chett Garcia | January 25, 2012 at 02:00 PM
Had coordination problems with "f$&#ing" the bar. Humm, need to practice.
2@65% (PR)
Posted by: Jenn Mateus | January 25, 2012 at 02:26 PM