Rest about 1 minutes between sets.
Post loads to comments.
Perform Four Intervals of the Following Work
As many Rounds As Possible In 2 Minutes of:
30 Overhead Squats 65/45
Start each round where you left off on the previous one. Post total rounds/reps and Rx to comments.
High Hang Snatch to Overhead Squat
Here is a video demonstration of the proper execution of the High Hang Snatch to Overhead Squat from Warm-Up 1. You'll notice there are two versions, a beginner version with a Muscle Snatch To Overhead squat and the normal version. We've made this distinction so that beginners can use this as an opportunity to ingrain proper arm mechanics, something many people struggle with when Snatching.
High Hang: Start with an upright torso and a slight knee bend. This position is similar to the "dip" on a push press. The bar should only travel only an inch or two down and we'd like you to pause for a moment before opening your hip and taking the bar overhead. At this point, with your arms straight, the bar should sit in your hip crease. Adjust your grip if it's not.
Take the time to properly set this up, don't just drop into it unless you're really familiar with it.
Muscle Snatch (Beginner Version): After you extend your hip, shrug your shoulders, raise your elbows and then unfurl your wrists overhead. Think of your arms like a whip that takes the bar overhead in one swift motion. Keep it close to your body!
Power Snatch (Advanced Version): If you're attempting this version you've got a basic understanding of how to elevate the bar. All we're adding now is the pull-under and catch. Keep the entire movement smooth and quick. Establish a good receiving position overhead before standing up.
Overhead Squat: If you did the muscle snatch, adjust your feet before starting your squat. If you did the Power Snatch, your feet should have split into your strength stance. Get stable and slowly lower yourself down. Take your time with this and go as low as you can keeping a good position.
By taking the time to learn the positions and bar path, snatching in workouts and for weight can become a less complicated process. With proper intention and technique you can get the most out of your training.
Rich Froning on the Double Under/Snatch Ladder CrossFit Games
Canada East, Event 6, Top Women's Heat CrossFit Games