Naughty Nancy

Aug 7th, 2013

Category: Competitor

Naughty Nancy

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In the snatch/clean starting position, start with the bar over the mid-foot, reach down and bend the knees until the shins make contact with the bar.  Here the shins should not be completely vertical and the weight should be in your mid-foot, not your heels.  When pulling off the ground, initiate by pulling your knees back to a soft (rather than bent position) while pulling the bar into the body and shifting the weight from your mid-foot to your heels.  Our weight should be drifting back and back angle should remain the same.  This will allow us to load the hamstring as we reach our low hang/above the knee position.  In this position the hips should be as far back as possible, again with a soft knee.  Our shoulders should be slightly in front of the bar with the chest proud and the lats packed.  From here, we scoop under the bar and begin our second pull.  Our goal here is to hit full extension and make contact with the hip to get the legs involved as much as possible.  When contact is made, our shoulders should be behind the bar.  Think about touching your shoulders to the upper part of the back wall.  It’s okay to jump backward a touch, that means we are hitting extension.  If we jump forward the bar is out front and/or we are not hitting extension.

From here we shrug around the bar and the arms then come in to push the body down not the bar up, you go to the bar and meet it in space.  This is our third and final pull (pulling our body underneath the bar) and along with the extension should resemble the shape of half a heart.

Warm Up
10 Overhead squats
10 Pressing Snatch Balances
10 Drop Snatches
10 Snatch Balances
5 Squat Snatches Pos 3- high hang
5 Squat Snatches Pos 2 – mid hang
5 Squat Snatches Pos 1- floor

the following is a squat clean 3 position video, same concepts apply for the snatch

Strength
3 Position Squat Snatch
1. Floor
2. Knee (mid hang)
3. Hip

* Do not remove hands from the bar in-between each Snatch

WOD (25 in hard cap)
“Naughty Nancy”
4 Rounds
600m Run
25 Overhead Squats

Games-(140,95)
Regional-(115,80)
Open-(95,65)

DISCUSSION 14 Comments

  1. M.Rod 08/08/2013 at 11:00 am

    Snatch work 95#
    Naughty nancy3 1/2 rds dnf before time cap..open!

  2. Andrea 08/08/2013 at 1:46 am

    Snatch-115

    Naughty nancy- 18:31 games

  3. Kara 08/08/2013 at 1:29 am

    I was a Naughty Toastie and slept in today. I would like to do Naughty Nancy Friday morning around wish if anyone wants to join me that missed it.

  4. Mike Brown 08/08/2013 at 12:51 am

    3 Pos. SS @ 135

    Naughty Nancy:

    3 1/2 rounds completed at 25 minute time cap @Regional weight; missed final 25 squats

  5. mattw 08/08/2013 at 12:40 am

    snatch complex: #155
    wod: 21:49

    that was a doozy.

  6. Sergio 08/07/2013 at 6:11 pm

    El Snatch: 135 for technique
    Naughty Nancy: 23:30 Open

  7. DePrizio 08/07/2013 at 4:09 pm

    Snatch Work to 125 for technique
    Naughty Nancy- 25:40 @ 115. – Missed 6 reps on the time cap, finished off right after.

    Happy I went w the 115 instead of 95, would have left something on the table otherwise.

  8. Stafford 08/07/2013 at 2:09 pm

    Snatch : 115

    Wod : DNF @ 95 Had 12 ohs left at time cap. (Finished last reps after time cap even though they didn’t count) Really need work on running and keeping a consistent pace.

  9. Arik 08/07/2013 at 1:19 pm

    3 Pos SS: 135
    WOD: 24:16 @ 95

  10. DePriz 08/07/2013 at 9:28 am

    Yep. Pretty sure I was saying “oh my gosh!”

  11. Andrea Cooke 08/07/2013 at 1:32 am

    My Buckeye bros dont look too impressed, unlike Nick…

  12. DePriz 08/07/2013 at 12:03 am

    Can we get a verbal confirm if Schurk is picking his nose in the background?