Example-
Clean+ Front Squat + Push Press = Thruster
Strength-
Level 1:
Hang snatch (hip) (Pendlay One Position) + Hang snatch (knee) 2 x 5. Only after mastering the Pendlay One Position progress to the hang snatch. Advanced add weight for the hang snatch Novice Drill 3X5 for technique
Level 2: Advanced
Clean
Pulls (70% of 3 RM increase each set) 5-5-5-5
Novice
Practice Rack
Position to increase range of motion (ROM) and progression of a thruster
Not for time perform 50 air squats with emphasis on proper form and depth. How low? Go as low as your comfortable, and then squat 3 to 5 more inches. Abs tight. Weight in the heels.
CrossFIt
Hagerstown WOD for 10.7.13
For Time:
50
Thrusters 95/65* 50 toes to bar or K2E (Knees to Elbows) or Knees to Chest *must complete all 50 thrusters first, 10 min cap.
Total WOD 17 min. time cap.
3 Minute Break.
50 Air squats
-Then jog one lap around baseball field- *If athlete is having trouble with wrists regarding the thrusters, the athlete will work on Overhead Squats 50 reps with emphasis on active shoulders and depth of squat. This will help transition application of the movement of the bottom position of a snatch. It will also build on fundamentals found in the strength portion of the class.
