Midcoast CrossFit – Midcoast Barbell
Snatch Press & OHS Complex
From the rack perform 2 snatch press and 2 OHS.
Perform sets of complex until a heavy set for the day is achieved.
Lifting Start Positions Review-OLY
Starting Position-All body levers tight, chest out over the bar, flat back/ neutral spine, feet hip width apart, arms straight at elbows.
1st Pull- Hips and shoulders rise at the same rate, stay flat footed, bar stays close to the body, and arms remain straight at the elbow, actively push your feet into the floor.
2nd Pull (Power Position or Transition)- full torso extension, barbell remains close to the body, arms remain straight at the elbow, shoulders/traps contract creating a shrug, continue pushing through the floor w/ your legs.
3rd Pull (The Drop) This is the active pull under the bar w/ a quick drop and strong receiving position, activate shoulders and press up on the bar while squatting underneath it. Bar needs to remain close to the body and feet transition to a slightly wider stance for a strong stable squat position.
We will be working on the snatch movement and going up in weight as form allows. This will vary based on individual needs and may include some hang and/or block work.