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Balance Work

By t. | In Today's Workout | on March 6, 2013

 

The Heaving Balance helps us develop speed, confidence and balance when receiving the bar in the Snatch.  In the demo video, Ron and Felice clearly show how difficult it can be to put the barbell exactly where we would like it to go.  The Balance, like all the fast movements, must be executed at full speed and with aggressiveness to gain its desired result.  Don’t let the video scare ya…  Ron’s technique for riding the barbell to the ground (on his head) is unique only to him… we were just lucky enough to capture it on vid.

CrossFit
Today’s work is to develop your balance while the barbell is overhead in the Snatch grip.
Heaving Snatch Balance  (click for demo vid) – work up to a single your technique supports.
Snatch Grip Deadlift – 3r x 6

5 rounds for time…
5 Overhead Squats (155/95)
5 Box Jumps (28″/24″)

Wilmington Weightlifting
Power Clean – 70% (of clean) x 5 x 4 – 1 minute rest b/tw sets
[Back Squat x 3 (fast!) + 3 Box Jump (30"/24")] x 5 – 90 seconds rest b/tw sets
Snatch Shrug Pull from Riser – 100% of Snatch x 3 x 5 – 90 seconds rest b/tw sets

3 Comments to "Balance Work"

  • Jenn says:

    March 6, 2013 at 9:30 pm -

    Is that Hoff in the Games 13.1 video when they are showing the Mid Atlantic Region? I think I recognize those butterfly pull-ups…

  • pete says:

    March 7, 2013 at 10:50 am -

    I snatched 220lbs/100Kgs today, I got a Clean at 285lbs on Tuesday.. I can’t wait to stop by the new place again when I get back

  • Amanda W says:

    March 7, 2013 at 11:32 am -

    Good work, Pete!
    This video makes me smile for many reasons. I am mostly glad that Ronbo survived. I also love seeing Felice keep going back to the bar after failing. She’s like the little engine that could….turned police officer.

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