Hook grip – Tue 7.12.16

 In W.O.D.

The hook grip is where you push the palm of your hand tight against the bar, grab the bar by wrapping your thumb around it, and then grasp your thumb and the bar tightly with your fingers.  Most people can grab the thumb with the first two fingers while their other two fingers directly grab the bar.  This technique really helps you lift more weight off the platform, especially when you accelerate for the second pull in the Clean and the Snatch.

It takes about two weeks for one to grow accustomed to and comfortable with the hook grip.  But while it may hurt, there is no damage being done.  Stay with it and it will get easier!

Strength:  Snatch Grip Deadlift 3-3-3-3-3

*Pull the weight nice and controlled till you get past the knees, then put some speed on the bar!  Add a quick shrug at the top.

Conditioning: “DT”
5 rounds for time of:
– 12 Deadlifts (155/100#)
– 9 Hang Power Clean (155/100#)
– 6 Push Jerk (155/100#)


Our PT Fundamentals Program you work with your private coach and complete at least 5 one-on-one or two-on-one personal training sessions that will properly prepare you for the demands of CrossFit group classes. During this time, and even upon graduation, you and your coach will constantly monitor your fitness progress to help you achieve your goals!

This is available for current clients and new clients alike!

For more information, go HERE

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