We’ll be working on snatches this Friday.  The workout will be: 6 rounds of 1 heaving snatch balance and 3 overhead squats, each 90 seconds on the mark.  The snatch is one of the two Olympic Lifts.  The essence of the lift is to move the weight from the platform to overhead with locked arms, in a smooth, continuous motion.  The snatch is one continuous movement, but it consists of three parts: the pull, the quick drop, and the overhead squat.  The lift starts by pulling the weight as high as the athlete can manage, which is usually around chest height.  The lifter then quickly drops under the weight to recieve it in a squat position with arms locked overhead.  The lifter than overhead squats to complete the lift.  The lift requires not only great strength and power, but also mastery of technical skills, a high degree of shoulder flexibility, excellent balance, and speed.  It doesn’t get much more CrossFit than that.