Thursday, September 27

We’re focusing on the snatch today and you’ll get a chance to work on the technique of the full lift and build some strength in the movement. We do this kind of workout in the weightlifting class each week - slowing things down so we can focus on technique and not worry about speed or intensity so much.

I saw this post from CrossFit Weightlifting and think this movement could be helpful for a lot of us to get better at pulling under the bar, whether it is a snatch or a clean.

Remember, the pull under is an active, aggressive movement - not just a drop. You use the barbell to pull yourself under into a strong receiving position.

As the post says, “Whether it be a snatch or clean, confidence moving under a barbell seems to, universally, be one of the biggest challenges for people learning the Olympic lifts.”

Watch the video and read the full caption to more details on how you can improve your speed and pull under the bar. Yes, the video shows the clean, but the same thing applies to the snatch!

“The purpose of this movement is to take away any and all leg drive so that the athlete REALLY has to feel just how much tension and aggression goes into pulling down and around the bar. It is not a passive move... it’s an all or nothing move.”

View this post on Instagram

This week’s #burgenerwaychallenge is the Tall Clean! . “Whether it be a snatch or clean, confidence moving under a barbell seems to, universally, be one of the biggest challenges for people learning the Olympic lifts. . There is something about jumping FAST, down into a squat that brings peoples’ deep seeded commitment issues to the surface...whether they’re ready to face them or not! . Tall snatches and tall cleans (and potentially a few sessions with a therapist) are a GREAT prescription for this. . A tall snatch/clean is when an athlete holds a barbell at the high hang position. The athlete then raises up onto their toes, recreating the position that their body is in at the very end of their jump (triple extension). . From there, the athlete simply (not simple at all) shrugs and pulls their body down and around the bar. . The purpose of this movement is to take away any and all leg drive so that the athlete REALLY has to feel just how much tension and aggression goes into pulling down and around the bar. It is not a passive move... it’s an all or nothing move. . These don’t have to be performed with heavy weight! A little resistance is great so that one can really USE the bar to move around, but too much weight will create a slow movement.”- @sageburgener. . Athlete: @sophiekavanaghpt. . Tag us and a friend in your video with the hashtag #theburgenerwaychallenge! Keep your technique #theburgenerway for a chance to be featured on our page! . #burgenerstrength. . @mikeburgener @beauburgener @sageburgener

A post shared by CrossFit Weightlifting Course (@crossfit_weightlifting) on


Workout for Thursday, September 27
Snatch Practice
20 minutes to Complete
7X2 Full Snatches
*Building to Heavy Double, NOT TOUCH AND GO!

Snatch Deadlifts
5X5 @ 110%+ of 1RM Snatch
*Focus is on hitting positions of a snatch with a slow tempo.

CrossFit 616