Warm up:
2 rounds of:
200m Row
5 Burpees
5 Pull-ups
10 Kettlebell Swings
10 Kettlebell Death March
150m Run

Strength:
EMOM for 10 minutes, complete 2 Power Snatches @ 70-75% of 1RM

followed by 5×1 Snatch Deadlift @ 20% over max snatch

WOD:
EMOM for 10 minutes, complete

10 Burpees
7 Toes to Bar

Post snatch loads to comments.

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Fort Worth Bike sharing

Eric Carmody: Born Barbell, CrossFit Games

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In Olympic lifting, there are a few things that are “givens”: if you start forward, you will end forward. If you fire your hamstrings and FINISH, the bar will float up like PVC pipe. If you don’t finish the pull and hang out at the top, you might break your face….

Technique is paramount in making heavy lifts, lifting the hips and back together, keeping the bar close, getting an aggressive finish and pulling the body down under the barbell. And, in theory, a coach should be able to tell every single person to lift the exact same way.

However, every single body is different. Coaches have to take into account imperfections in the body to accommodate lifters, like long femurs, short calves, inflexible wrists, etc. All can be worked around, but what matters is that the path of the bar is consistent no matter what the body type is.

Check out this video of Kelly Starrett’s clean. Kelly’s right wrist does not have the flexibility to get under the barbell (from years of rowing). Watch how he not only accommodates this, but also the path of the bar is consistent with a lifter who can get both wrists under the barbell.

Consistency is key. Post thoughts to comments.

Media:
Thursday WOD, May 2, 2013