Overhead squat tempo work to start our Wednesday, which will put us into position for 3-Position Snatch work.
Our conditioning for the day follows in suit, with a CrossFit.com benchmark - "Nancy".
15/12 Calorie Assault Bike, 200m Jog
12/9 Calorie Assault Bike, 200m Jog
9/6 Calorie Assault Bike, 200m Jog
6 Spidermans (3/each)
6 Wall Squats
6 Warrior Squat Rotations
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Strict Presses (behind the neck)
5 Overhead Squats
5 Snatch Grip Deadlifts
Pausing Overhead Squat (7 x 1)
7 Sets of 1 Rep
In each, there are (4) pauses, each for a single second.
Pause #1 - 1/4 of the way down (quarter squat)
Pause #2 - Halfway down (parallel)
Pause #3 - Absolute bottom of squat
Pause #4 - Halfway up (parallel)
Set #1 - 40% of 1RM OHS
Set #2 - 45%
Set #3 - 50%
Set #4 - 55%
Sets #5+6+7 - 60%
All repetitions are taken from the rack.
Pausing 3-Position Squat Snatch (5 x 1+1+1 - Every 2:00)
On the 2:00 x 5 Sets:
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knee-level)
1 Low-Hang Squat Snatch (shin, but not floor)
On each rep, pause for a full 2s in the catch position (bottom of squat) before standing. On the third and final rep of the complex, the low-hang is below the knee, but not touching the floor. We are aiming to hold onto the bar throughout for an unbroken complex.
Set #1 - 60% of 1RM Squat Snatch
Set #2 - 65%
Sets #3+4+5 - 70%
The purpose behind the pause is to build our positioning and stability in the catch. In a Snatch 1RM attempt, it is hardly ever a squatting strength issue. If we get the bar into position overhead, chances are highly likely we can stand with it. The issue further is not about our strength, but our positioning. Our speed (and consistency) to the catch position. Pausing here gives us a chance to dive into this position with focus.
5 Rounds for time of:
15 Overhead Squats, 95# / 65#