Midcoast CrossFit – Midcoast Barbell
Snatch from low block (3-3-3)
Weighted bar sits on blocks and is positioned right above knee level.
Drop Snatch (3-3-3)
Drop snatch involves pushing up on the bar while dropping into an overhead squat position. (Bar starts on the shoulders behind the neck).
The height of the bar on the shoulders is higher than if you were in the overhead squat, this drill will help you learn the critical skill of moving under the bar quickly!
Working on form in the Squat Snatch, work up to a heavy single for the day (not necessarily a 1rm). Once heavy single is obtained getting as low as you can go in your squat depth at this time, then use that for 3 singles while resting at least 2-3 min. in between reps.
** Goal is to not lose good form and maintain/work on squat depth. Don’t want to lose form to “muscle” more weight up.
Remember the amount of weight you will eventually lift over time is directly related to your form and properly using your legs in the lifts. So let’s work on that!!