Crossfit Power Snatch

Wednesday, April 15, 2015

Coach Arik

(6AM) just me

WU

200m run, 10 kb swing (25#), 10 wall ball (14#), 10 box jump (20”), 10 Power Snatch (skipped this), 10 burpees.

Metcon:

Metcon (AMRAP – Reps) 6 minute AMRAP ladder up by 3:  3 KB swing (53#), 3 wall ball (20#), 6/6, 9/9, 12/12, etc.  2 minutes rest.  5 minute AMRAP ladder up by 5, 5 strict presses (65#), 5 box jump overs (24”), 10/10, 15/15, etc.  2 minutes rest.  4 minutes to establish 2RM Power Snatch.  2 minutes rest.  2 minute AMRAP of burpees.  “Don’t I get to pick a WOD for my birthday coming up?  Lol” – Matt Tuggle WOD.

As it was just me, we spent a lot of time on the power snatch.  This was a great primer on the move.   We followed the following progression:

1. Start with feet shoulder width apart
2. Holding PVC at hip crease, extend arms out to comfortably wide grip, use a tuck grip
3. Pop the weight straight up, then pop and shrug shoulders
4. Raise elbows
5. Raise elbows and pop bar straight above head, elbows pointing down
6. Pop from feet shoulder width apart to squat stance
7. Start with bar above knees and have it bounce between pubis and belly button, with chest high and continue motion
8. Start with weight on the ground, chest high, weight back against knees as if it wants to swing forward
9. Rise up slowly, pivoting knees back, once above knees, start explosive movement to overhead

Arik was really patient and with a combination of visual instruction, verbal description, and form adjustments, I feel like a got an incredible introduction.  We started with PVC pipe, moved to 15# training bar and then added 10# bumpers.

For the Metcon, I did 2 minute rounds.  2 minutes of KB swing (35#) and wall ball (14#) for 40 repetitions (3/3, 6/6, 9/9 + 4).  2 minutes rest.  2 minutes of strict press (35#) and box jump over (20”) for 33 repetitions (5/5, 10/10 + 3).  2 minutes rest.  2 minutes of Power Snatch to establish 35# 2 repetition maximum.  2 minutes rest.  2 minutes of burpees for 22 repetitions.  Total of 95 repetitions, recorded as 40 reps for the first sequence.

I was truly trashed after this workout and could not imagine 6 minute, 5 minute and 4 minute rounds.  The burpees at the end added insult to injury and the only benefit if any is the mental confidence that I could bang out 20 burpees after a tough workout.