Tuesday 100517

Skill:

Snatch

5 x 5

"Griff"

For time run:

800m forward

400m backward

800m forward

400m backward

Post times to comments.

Katie L. + a tire = fun!

Today we're going to be spending some time working on the snatch. This is an explosive movement that requires triple extension. You guys have heard us talk about it often when moving loaded bars from the ground during the clean or the snatch. Check out this description from CrossFit Pacific Coast (www.crossfitpacificcoast.com). The description and associated picture really helps to explain what the triple extension is all about!

What is Triple Extension and why is it so important to you as an athlete?  Great question.  Most of you have probably heard Eric or I use the term “full extension” or “come to full extension” with regards to your Olympic lifts.  Coming to full extension or achieving triple extension is very simple. Triple Extension Movements involve three major joints: hip, knee, and ankle. These three joints, when moved from the flexed (bent) to extended (straight) position, create the explosiveness needed to perform the majority of power moves in sport.  This movement isn’t just limited to Olympic Weightlifting either.  Think of jumping up to spike a volleyball or to block one of Sandy’s shots in a game of basketball, popping up from lying to standing when catching a wave surfing, throwing someone behind you in wrestling, coming off of a jump on ski’s or a snowboard etc.  Explosively achieving triple extension will make a massive difference in the amount of weight that you can lift in CrossFit and will carry over to every sport that you play in life.