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CrossFit - All Black in Bonsall: Skill-Transfer Exercises

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Published on Oct 24, 2011

After introducing New Zealand All Blacks rugby player Owen Franks to the Burgener Warm-Up and some snatch position drills, Mike Burgener takes him through several weighted skill-transfer exercises at Mike's Gym in Bonsall, Calif.

Franks is very strong and can overhead-squat well over 200 lb., but Burg wants to test him with the snatch balance. Ideally, you want your snatch balance to be 20-25 kg more than your snatch, and Burgener firmly believes that increases in the snatch balance transfer to increases in the full movement.

"The confidence in the speed that is generated there, and the speed strength that is generated there, has a direct relationship to how much I can snatch," Burgener says.

Taking Franks 5 kg above his max snatch reveals a lot to Coach B and gives Franks new tools to use to improve his bottom position—and his snatch numbers.

From the CrossFit Journal (journal.crossfit.com).

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