CrossFit – Hang Squat Snatch

Monday, June 15, 2015

Coach Zac

(6AM) Karly, Kayla, Nick and me

Warm Up

800m run, 10 Samson Complex, 9 Pull Up (7 strict + 2 jumping), 8 Ring Dip (2 + 6 bar dip), 7 burpees, Push Up Pyramid, 5 Muscle Up/Muscle Up Progression

The Push Up Pyramid starts with feet in a wide base, walk hands forward keeping the heels on the ground as long as possible, do 5 Push Ups then walk the hands back, lowering the heels as soon as possible.

I do not have muscle ups and was doing the progression.  Grab rings with inverted grip, pull up from hips, drag hands across chest to ring dip position, raise yourself up.

Technique

Burgener Warm Up – (1) Dip and Shrug, (2) Dip, Shrug, high elbows, (3) Dip, shrug and raise arms overhead.

Hang Squat Snatch – Feet shoulder width apart, grab bar pretty wide a couple of inches beyond last mark, from hang position, dip jump, swing weight overhead and lower into squat, rise up for 1 rep.

This was really tricky for me.  The hook grip in the snatch hold is pretty tough on the thumb.  My right thumb was in worse shape than the left.  The snatch was not tough in terms of weight, but it was difficult to get it steady overhead.  Dropping into a squat was even trickier.  My knees had a tendency to flay wide and did not feel stable. 

We started with a few air squats and finished with a progressively lower squat.

Metcon

20 Minute AMRAP of 12 Hang Squat Snatch (75/55#), 7 Muscle Up

I used 45# for the snatches and did a muscle up progression.  20 minutes is a long time and I could never get a rhythm.  I was breaking the snatches into 8/4, then 6/6, then 4/4/4.  The muscle up progressions never felt quite right.  I finished with 4 + 11 and am lucky I did not hurt myself on the snatches.

I finished with a few efforts on the rings.  I could not get much higher than the pull up position with my kip.