20 minutes to establish max Snatch
20 minutes to establish max Front squat
followed by max effort 500m row test
Post loads and row time to comments.
CrossFit Games athlete profile, Spencer Hendel, CrossFit NYC
Getting under the bar
Getting under the bar is hard. It seems unnatural to drive your body down underneath a very heavy barbell, but every Olympic lift not only requires it, they all demand that you pull your body under the barbell aggressively. Any hesitation, and you will lose the lift.
From the ground, the lifter generates momentum on the barbell by shrugging the knees, hips, torso and shoulders vertically, and if done correctly, there is a split second where the bar will defy gravity and float. In that exact moment, the lifter must pull their body down under the weight.
Watch this video, and see if you can spot the moment where the athlete pulls himself down under the barbell..and the bar has 550lbs. on it. The only way to get under it is to move aggressively and FAST.
You cannot be scared or intimidated when you are moving weight around, whether it’s 550 lbs. or 65 lbs. You have to get under the bar with speed and aggression.
Read more from Weightlifting Wise on how to get under the bar.
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