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Lowering the Bar(bell)

By admin | In Uncategorized | on March 2, 2012

To succeed in CrossFit Open’s 12.2 WOD, you have to combine metabolic capacity with technique, and eventually, strength. To do this, you have to make the barbell move as efficiently as possible which means it should travel in as straight of a line upwards and downwards as possible.

When the weight is light enough, it would behoove the athlete to lower the bar under control and ‘link’ the reps to not waste time dropping and reacquiring the bar. The key to conserving energy (and grip strength) during this is to not throw the bar away from you and force your back to bear the brunt of the bar’s downward momentum.

1. With the bar overhead, lower the bar with your forearms relatively vertical until it reaches your shoulder level.
2. Flip your elbows up so they are in a ‘scarecrow’ position.
3. Lower the bar to your upper thighs as you slow its downward momentum.
4. Move your knees back and out of the way as you set back into the start position. Avoid bending your knees too early, which may cause the bar to move way in front of your body.

WOD 03.02.12

Hang Power Clean 2-2-2

Open WOD 12.2
As Many Reps As Possible in 10 Minutes
30 Snatches (75/45#)
30 Snatches (135/75#)
30 Snatches (165/100#)
Max Reps (210/120#)

Alternate WOD:
Run 400m
3 Rounds:
7 Snatches
7 Toes To Bar
Run 400m

2 Comments to "Lowering the Bar(bell)"

  • Michael H says:

    March 2, 2012 at 8:37 AM -

    did it yesterday. some tips

    Hook grip it, even though the first round seems light, it’ll still tax your grip, save it for tw heavier weights

    Between rounds and changing weights keep those legs moving. the adrenaline settles quick and they start to feel jello-ey

  • troy says:

    March 2, 2012 at 11:06 AM -

    Awesome job last night mike. best finish ever. and STEPH she KILLED it

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