Eight weeks with no barbell and our lifting technique is bound to get rusty. It’s time to dial it back in with some practice and progressions. May’s Movement of the Month is practicing the Snatch progression. No barbell? No problem. Grab a PVC pipe or a broomstick or paint handle and follow the program outlined below to start grooming your technique in advance of your return to the gym.

• WATCH: Review Coach Michele’s videos below, then refer to them as you need a refresher throughout the month:
  • Snatch Mobility – Focusing on (a) shoulders and (b) hips. Perform 1 of each before every progression
  • Snatch Progression (in Depth) – A detailed breakdown for those who are newer to CrossFit (but never hurts for you vets out there!)
  • Snatch Progression (at Speed) – Assumes you have experience with this lift, so Coach will move through the progression a bit quicker.
• DO: Perform one of the above progressions (Depth or speed) 3x/week.
• TRACK: Stay accountable with our weekly check list HERE.
• VIDEO: Record the first time you do the progression, and in 4 weeks record it again to see your progress.
• ATTEND:  Join one of several group virtual clinics — after at least 1 week of practice! For anyone looking for a little extra feedback, Coach Michele will be working with small groups to further tune your technique. Email her HERE to set up a meeting.