February 15, 2010
February 19, 2010

After last Thursdays barbell complex work, I wanted to focus on improving the snatch technique. The photo of Tom A. posted Friday showed perfect extension, but the bar was already at chest level- a result of early arm pull. That is probably the most common fault, and something we see in lots of people. The progression we worked on to fix this was Hang shrug/ Power shrug/ Hang Power Snatch/ Power Snatch, working on going up in weight as we progressed. No specific parameters of sets were given, just working through this making corrections as we went.

Finished with a team metcon blitz:
300 M ROW



  1. SaltyHat says:

    I struggled with the whole snatch progression, I’m hoping due to exhaustion – many thanks to Steve and Brose for helping me diagnose a few of the problems. The metcon sprint was a great team workout and with Steve and Ewunike on my team, the ability to rest was often short lived. Dbl Unders: getting better; still hate ’em.

  2. TomandAmi says:

    Loved Tuesday’s class mix of skill (snatch)/strength work then the hard team metcon. Great combo.

  3. edgy reggie says:

    I enjoyed Tuesday’s class as well. It was (a lot of) hard work, but…isn’t that what CrossFit is all about? 🙂

    CFDC’s own ODB…will see everyone for class on Thursday night.