Hang Snatch 1 RM for Competition
Hey guys. So I am competing in the NLI CrossFit competition this weekend. They just released the workouts. One of them is "4 min to find 1 RM Hang Snatch."
The rules are that you must snatch deadlift the weight all the up to pockets, then you can lower the bar down as low as you want, as long as the bar doesn't touch the ground.
I've never really done a 1 RM for this exercise before, so I have a couple questions.
1. What should I target for my 1 RM as a percentage of my max full snatch?
2. Is there any benefit to lowering the weight below the knee before beginning the rep? My initial thought was that the low hang would allow me to generate the most power, since I figured going below the knee may put me an awkward position to begin from. Then I thought about it further, and if I can maintain proper positioning, I could see below the knee allowing for more generation of power. What do you guys think? Any experience with this movement?
The other interesting factor is that they are basing your score for this off of your bodyweight. Score is lbs lifted divided by bodyweight. Adds an interesting twist, because it takes a strength movement and makes it favor a smaller athlete, in a sense. A guy that weighs 160 lbs and hang snatches 185 is better off than a 200 lb athlete snatching 225... Kinda sucks.
Anyways, curious on thoughts and any advice that you may have for me on how to hit the largest number here.