Thursday, January 31
1. Snatch Complex
Power Snatch + Squat Snatch, work up to max set
2. Overhead Squat
2. Max reps with 90% of 2RM
3. 3 RFT: (same as gym WOD, but heavier)
4 Snatches, 165/115 - Power or squat is ok.
12 Pistols - 6/side, alternating
4 x 400m, on the 3 minute
At this CrossFit Invictus Training Camp, longtime Olympic-weightlifting coach Mike Burgener works with one athlete who is not reaching full hip extension and is therefore being pulled forward by the bar. Coach Burgener explains the height of the bar is often less important than the speed with which an athlete can pull under it.
If athletes “lose connection” between the time of hip explosion and getting under bar, Burgener says he tells them to “keep pulling as they’re going down because pulling on that bar as I’m going underneath the bar is critical.”
At that point, the athlete begins cleaning from just above the knee. Burgener advises him to shrug and let the shoulders lead him down under the bar.
“You gotta shrug down and around that bar,” he tells him. “As I’m doing the shrug under, I’m not trying to pull the bar up, I’m trying to shrug myself down under the bar.”
Coach Burgener illustrates the point with pictures and video, and the overall message is clear: finish the second pull by extending the hips, then pull under the bar like a junk-yard dog.