Angela.
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Pic: Steph Moore.

Strength WoD - "8 Mile"

For Loads:

[A]: Overhead Squat (Pause on 1st rep)

3 - 3 - 3

[B]: Snatch Balance

3 - 3 - 3

[C]: Hang Snatch

2 - 2 - 2

[D]: Snatch

1 - 1 - 1

Goal is to build load across all 12 sets.

Strength Day y'all!
Today we visit the Snatch. Arguably the most technical of all the lifts we teach within the CrossFit program. This is exactly why today we have broken down the sum into some of its many parts.
We will start with the Overhead Squat. Start lighter than you think. This isn't about maxing out the move today. The aim is to build your loading across all 12 sets. So start on the more conservative side of things. If you want a good stable Snatch movement then it all starts with the Overhead Squat. We then add more dynamic motion with the Snatch Balance. This move is critical in learning the art of "catching" a solid looking bottom-of-Snatch position. You really need to embrace the fact that we are pushing ourselves down under the barbell. It has been said many times over by some of the best weightlifting coaches around the world that you should have a heavier Snatch Balance 1RM than a 1RM Snatch. Now you may not get to that extreme loading today, especially if its new to you but thats a goal to have to work toward going forward.
After we have hit those 6 sets we will move onto the art of moving the barbell from the front of the body onto the Snatch finish position. The Hang Snatch is about learning to finish with your leg drive before you start to pull UNDER the bar.
After that we are ready too hit 3 heavy singles on the Full Squat Snatch. Treat it like a weightlifting meet. You only get 3 shots at. Slightly more than Eminem got but nonetheless, make the most of them!
Hold the standards. Form is priority as always.
Scale as needed.