Thursday 10/12/17

CrossFit Peekskill – WOD

The Why

The primary purpose of the segment snatch is to reinforce a certain position or positions during the pull and strengthen the athlete to improve their ability to achieve those positions during the snatch, or to reinforce the movement into or between certain positions. It can also be used as a hang snatch variation to limit the distance and time the lifter has to accelerate and elevate the bar, improving rate of force development and aggressiveness.

Weightlifting

Compare to 9/16

A. Tall Snatch 4×4

-Light Weight Across

B. Segmented Snatch 4×4

– Pause One Inch

– Below Knee

– Mid Thigh

– Snatch

“Segmented Snatch”

– Pause One Inch

– Below Knee

– Mid Thigh

– Snatch

WOD

“Kangaroo Song” (AMRAP – Reps)

4 rounds:

2 minutes on, 2 minutes off

15 hang power snatch 95/65

Max calorie row in remaining time