[rs-columns]
[rs-one_half]
[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]
Strength
[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]
In 12:00 work up to a heavy complex of:
3 Position Power Snatch
The three positions are pockets, just above the knee, and floor.
[/rs-box_content]
[/rs-one_half]
[rs-one_half]
[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]
Conditioning
[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]
“Hop Scotch”
Complete 5 rounds for time of:
10 Power Snatches, 95#/65#
10 Box Jump Overs, 24″/20″
[/rs-box_content]
[/rs-one_half]
[/rs-columns]
[rs-space space=”30″/]
[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2019/07/Photo-Jun-05-10-32-12-AM.jpg” link=”” alt=”” width=”400″ height=”” class=”” type=”img-rounded” border=”img-polaroid” new_win=”no” margin=”” pos=”center” wrap=”no”/]
Jerry repping out some bar-over burpees!
[rs-space space=”30″/]
Snatch Terminology.
Weightlifting words can be confusing. Luckily you have us to help you. We’re not good at words (or math) but we’re good and finding other people who are good at words (and math). So here you go, we posted this back in 2014 but it still works. Because words don’t change.
As promised, here’s some more terminology from Catalyst Athletics. It may seem redundant to those of you who have been at this for a while, but think back to when you first started and you didn’t know a thruster from a push-press!
The Snatch: The snatch is the first of the two Olympic lifts, in which the barbell is lifted from the floor directly to overhead.
The snatch is caught overhead in a full squat position.
The Power Snatch: The power snatch is a snatch received and stopped with the thighs horizontal or above.
As with the clean, the “power” tells you that you don’t have to reach a full squat to receive the bar.
The Hang Snatch: Perform a snatch with the bar starting at a position off the floor. Typically “hang” with no further qualifier refers to starting position with the bar between the top of the knees and mid-thigh.
Because it is a snatch, it tells you that you must reach a full squat to receive the bar. The hang simply tells you where it starts.
The Hang Power Snatch: Perform a power snatch with the bar starting at a position off the floor. Typically “hang” with no further qualifier refers to starting position with the bar between the top of the knees and mid-thigh.
Power means….no full squat. Hang tells you where it starts.
Hopefully this is all coming together for you. If not, we encourage you to spend some time checking out the Catalyst Athletics Exercises Page. You can also do this if there’s ever a complex with movements you’re not sure about. Sure, the coach will go over this stuff, but if you do a little homework before the workout you’ll be ahead of the game!
