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Snatch Complex and Recovery

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The snatch is probably the most complicated and technically difficult lift to accomplish for most people.  It requires a thorough knowledge of your own limits and lots and lots of drilling and practice in all of the components of the lift before actually doing the entire lift on its own.  With every attempt it should feel like the bar just floated up and landed effortlessly into a solid and comfortable overhead position, all while landing in a balanced catch position in the bottom of your squat that you can drive up out of and stand up in completing the lift.  Piece. Of. Cake.

Use the snatch complex work today as an opportunity to find that effortlessness.  You may find that the work can be a little like Goldilocks finding the perfect porridge–if the weight is too light you are flying all over the place, if it’s too heavy you may not be able to get past the first pull or come out of the squat without losing your balance.  Find the weight that is just right and then drill, drill, drill.

snatch complex progression work

Also important–especially leading into the CrossFit Open season–is your awareness about the importance of Recovery.  Here are some good things to keep in mind about rest and recovery.  Here is a nice Q&A with some previous Games athletes, and Here are some things to consider regarding nutrition and recovery.


Friday’s WOD

Snatch Complex

Beginner – 1 Hang Power Snatch + 1 Overhead Squat – light weight
Intermediate* – 1 Pos 1 Snatch + 1 Pos 2 Snatch + 1 Pos 3 Snatch – work up to a heavy yet manageable weight
Advanced – Snatch, find 1 RM

12 Min AMRAP
25 Wall Balls #20/14
25 Double Unders
25 Pull-ups

Cash Out: Deep Hip Stretch

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