Strength WOD:
Hang Power Snatch
1/1/1/1/1
* Work up to 1RM (1 Rep Max)
Quote of the Day: “If I go slow, I mess it up. It’s all about power!” ~ Jackie
Bonnie demonstrating power below:
Check Out WOD Immediately After:
Choose a minimum of 2 out of 6 exercises and conduct a max effort attempt:
Muscle-Ups
Handstand Push-ups
Push-ups
Max Height Box Jump
Pull-ups
Double-Unders
Results
Max Effort Fun:
The power snatch is our focus this week and next. We started with the basics yesterday on the jump and land and expanded it today to include high hang snatch, hook grip, and the speed required to generate power from the hips and shrug to rip the bar overhead while pulling under it. The high hang means you have a very slight dip with the bar traveling towards the “pockets” before quickly pulling, shrugging and reversing direction to move it overhead. Being a technical lift, don’t expect to pick it up quickly or to pile on the load. Like all the movements we do, focus first on the form and technique before worrying about what weight to pursue. We train to become proficient at Olympic lifts to build power, speed, and strength and to become functionally more fit. We don’t expect any of us to turn into Olympic caliber lifters.
The max effort portion of the WOD generated a lot of PR’s today and also a new 1st! Jana got her 1st pull-up quietly under the watchful eye of her fiance Jorge (pictured below). She then got a couple more to capture it on film. Congrats and it’s a payoff to a lot of hard work. Everyone else who attempted a max effort today I believe set a PR. The motivation was certainly high and the encouragement even higher. A few other highlights would be Mark B’s 99 double-unders and 54 1/4″ box jump as well as Graham’s 82 push-ups and Kim getting 24 pull-ups!
Post to comments if you like the max effort and what other ones you would want to see. Oh and tomorrow is the cross-box WOD and this one comes from Jesse at Local’s Gym!
