The Numbers: 12/27/10

Posted: December 28, 2010 in CrossFit, Training
Tags: , , ,

Yesterday Clayton worked on the holding the bottom position of the squat, and the full lock-out of the arms overhead. What did that mean? Today’s Strength workout would focus on the Snatch Balance lift! After some handstand work (again, really focusing on maintaining the active shoulder) we made our way to the rack and got right to it.

Since this drill is still relatively new, I only wanted him to work on jumping that bar off of his back and landing in as close to a full squat position as possible. Clayton is getting stronger all the time, and as the video shows, he has a solid landing at the bottom with the weight. The big thing for him to work on in this particular clip is ensuring that he gets full extension of his hips before dropping down. That will provide much more power, and in the Snatch lift, power is key! The other things are little nit-picky items that he often perfects. The full hip extension, though… critical!

Workout of the Day:
3 Rounds for time of-
300 meter row / 100 Single Jumps / 15 Knees to Elbows

The kip that Clayton is starting to develop for his Knees to Elbows will translate beautiful as we continue to improve his kipping pull-ups!

Athlete Results:
Clayton- Snatch Balance technique work 95lbs
WOD- 18:18

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