Snatch
1-1-1-1-1
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4 comments:
Does this mean we just do 5 snatches?
What does 1-1-1-1-1 mean?
To answer your question, yes you only have to do five snatches. But those 5 snatches are 1 rep maxes.
So what you need to do first is "grease the grove." This is a WOD where you will start out with the Burgener warm-up (see Faq on main site) to start to trigger the muscle memory. Next you are going to do 2-3 sets of five, working up in weight each time. Then 2-3 sets of 3 reps, again working up in weight. You are focused on form and mechanics.
Then you start working up 1 rep at a time. With something like this WOD, I am going to go until I hit failure and have to dump the weight, back off 10# or so, and do another. The last 5 good reps will be the 5 snatches I count.
So this is what my log book might look like:
11 SEP 08
Snatch 1-1-1-1-1
BGNR WU
5 x 65
5 x 75
3 x 85
3 x 95
105
110
115
125 (F)
115
120 (F)
115
115
115 (F)
I know once I hit failure on that last 115#, that's it, I'm done. The five good ones count, the three failures don't.
Hope this helps.
Dave
For those who are not good at snatching, like me, take a look at this warm up and work through the fundamentals before putting weight on the bar. Bottom line, work on form first then get heavy.
Burgener Warm-up... http://media.crossfit.com/cf-video/cfj-nov-05/burgener-warm-up.wmv
135
155
165
175
185(f)
185(f)
Sorry I don't come to your 0530 sessions, I like the sleep. If anyone wants to work out later in the day I usually do these or the mainpage WODs at lunch or in the afternoon.
Thanks for the link to the warm up video, that was pretty good.
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