Monday, April 8, 2013

Back Squat Monday

Rich and Gina

Mobilizing before and after the workout can help you get into better positions.


WOD for Monday 4/8


establish a back squat 1RM within 15 minutes


21-18-15-12-9 reps for time:
power snatch, 35/20kg

Post results to whiteboard.


Oly Analysis: Chad Vaughn Snatch - CrossFit Journal
Alongside CrossFit Media’s Carey Peterson, two-time Olympian Chad Vaughn dissects his 285-lb. snatch via slow-motion footage. 
As he settles into his start position for his heaviest snatch of the day, he’s thinking three things: build tension in the back, feel the shoulders in front of the bar, and be aggressive on the extension. As he takes a deep breath and locks in his back, he feels the tension he’s created, he says. 
“My awareness is with the bar,” says Vaughn, part owner of CrossFit CenTex in Belton, Texas. “Now I’m really trying to feel my shoulders staying in front of the bar—that’s gonna help me create that vertical shin position the best that I can up above the knee.” 
Once he’s above the power position, it’s go time.
Study and read more at the link!

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