1/30/10 SATURDAY
FROM THE CROSSFIT JOURNAL.
The full snatch is one of the most complicated movements in all of sports. An athlete has to pull a weight upward with force and speed, then completely reverse his mental keys to explode downward under the still-moving bar. To be able to perform a snatch with a maximum poundage is a feat of strength without peer.
Full snatches have value for all athletes because they involve so many of the larger muscle groups in a dynamic fashion. In fact, every muscle in the body is activated during the execution of a full snatch, including smaller groups such as the biceps and calves.
The snatch is a high-skill movement, so every rep requires absolute concentration on the part of the athlete, which means the nervous system receives much more stimulation than when a static exercise is done. Whenever an athlete masters the technique in the full snatch, he has learned to trigger the necessary form cues instantly, and this skill is transferred to all his other athletic endeavors.
In other words, learning how to do a full snatch benefits not only strength but many other athletic attributes, such as flexibility, coordination, foot speed, balance, timing, determination and mental acuity.
TEAM W.O.D.
21-15-9
POWER SNATCHES
PARTNERS WILL LINE UP ACROSS EACH OTHER FROM ONE SIDE OF THE GYM TO THE OTHER EACH WITH A BARBELL AND ONE WILL HAVE A DYNAMAX MED BALL. FIRST SIDE WITH THE BALL WILL COMPLETE 21 POWER SNATCHES,THEN WILL TOSS THE BALL ACROSS TO PARTNER WHO WILL THEN START THEIR 21 POWER SNATCHES AND SO ON UNTIL BOTH HAVE COMPLETED ALL REPS.
TEAMS AND WEIGHT WILL BE DETERMINED.
ALSO, MIGHT HAVE TO INCORPORATE DUMBELLS IF SHORT ON BARBELLS OR WE COULD GO TWO HEATS.
I’LL LET YOU GUYS DECIDE. ENJOY!!!!!
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