Jerry Hill's CrossFit Oldtown Alexandria VA
WOD 090723
Snatch.
To me this is the burpee of Oly lifts. It asks you to use full range of motion and power through space. Range of motion is from floor to overhead, landing in a squat. It is challenging from a flexibility, balance and strength perspective. Exactly what I need to be working.
Paired up with Thomas for the warm up which was 2 reps each muscle snatch, snatch balance, and then snatch. We used the training bar and really had to work up slowly . I made one jump too quick from the just bar to 35. I though that was logical, since that is where I did the last snatch workout. BUT, I power snatched that workout, not a whole lot of squat. So the second stage of the warm up was the deep gaping hole of fitness that I worked today. Squat balance with bar on your back, jumping stance and then in one movement with as little upward movement of the bar, put your body under the bar. No joke that my squats were shallow, but then Jerry had me finish them. So half squat snatch finished as an OHS.
Anyone who worked near me in the gym the day, got the serious warning not to EVER give up CF if they desired to be flexible in later life. While it isn't impossible to get it back, it sure is dang hard.
I only worked to 50lbs today, but felt that my form improved, some.... moreso in the shoulder area than the squat area. Also I was able to do the each move... the muscle snatch and the squat balance as well as the snatch at this weight. The upper body line of pull is fairly good, I just need to get the weight in a good stable active shoulder so that I can start messing around with that squat. Lots of wall squats, plies, and stretching... and then some more.
Thomas and I took an extra 1K row to finish.
To me this is the burpee of Oly lifts. It asks you to use full range of motion and power through space. Range of motion is from floor to overhead, landing in a squat. It is challenging from a flexibility, balance and strength perspective. Exactly what I need to be working.
Paired up with Thomas for the warm up which was 2 reps each muscle snatch, snatch balance, and then snatch. We used the training bar and really had to work up slowly . I made one jump too quick from the just bar to 35. I though that was logical, since that is where I did the last snatch workout. BUT, I power snatched that workout, not a whole lot of squat. So the second stage of the warm up was the deep gaping hole of fitness that I worked today. Squat balance with bar on your back, jumping stance and then in one movement with as little upward movement of the bar, put your body under the bar. No joke that my squats were shallow, but then Jerry had me finish them. So half squat snatch finished as an OHS.
Anyone who worked near me in the gym the day, got the serious warning not to EVER give up CF if they desired to be flexible in later life. While it isn't impossible to get it back, it sure is dang hard.
I only worked to 50lbs today, but felt that my form improved, some.... moreso in the shoulder area than the squat area. Also I was able to do the each move... the muscle snatch and the squat balance as well as the snatch at this weight. The upper body line of pull is fairly good, I just need to get the weight in a good stable active shoulder so that I can start messing around with that squat. Lots of wall squats, plies, and stretching... and then some more.
Thomas and I took an extra 1K row to finish.
Tags: snatch
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