2 Rounds For Time:
35 KB Swings 53/35
35 GHD Sit-ups
35 Box Jumps 24"/20"
35 Toes To Bar
J&R Learning To Snatch from CrossFit East Sac on Vimeo.
This is the third day of private lessons that have focused on skills pertaining to the snatch. The first day focused on overhead squat technique, establishing a max, drilling the skill transfer sequence, and introducing the snatch balance. On day 2 we hammered snatch balance, and were able to get both Jill and Rod to snatch balance more than their overhead squat from the previous session.
This video from day 3 shows some of their first attempts at the hang squat snatch. After developing some confidence in the bottom position and drilling position/timing, this is a pretty good result. We will pick up next week with more drills and the goal of getting some more weigh on the bar. Once we are seeing good position and timing from the hang we will start to introduce the first pull, or the movement from the floor into the exercise.
