October 24, 2004

Sunday 041024

Barbell snatch, 95 pounds, 15 reps, 5 sets.

All snatches are "touch and go" at ground. No re-gripping or pausing at ground. The 95 pounds is a suggested load. Pick a weight, and if you fail, start all five sets over. Share with your friends in comments.


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Hanging around the water cooler with the punks in the office.

Posted by lauren at October 24, 2004 7:04 PM

Squat Snatch or Power Snatch?

Comment #1 - Posted by: Shane at October 23, 2004 10:24 PM

If it's not specified then either way. With these loads and reps just do whichever works for you.

Comment #2 - Posted by: Tony B. at October 23, 2004 11:24 PM

It went like:



This workout has a great way of making you carry on, at 6 reps on the second set of 35kg I knew I was beat but didn't want to start again...after 10 reps I had no choice.

Just for your information I dug out my Louis Abele book remembering he did high rep snatches in this manner. Although they were done from dead hang and were spilt snatches. He worked up to 10x235lb in this style, condsidering that is also his heaviest bodyweight he was doing at least 10xbw snatches from the hang, consecutively!!!

Comment #3 - Posted by: Graham at October 24, 2004 6:31 AM

Louis Abele has nothing to fear from me! I'm lousy at squat snatches so today became a technique day. No way I could have done 75 snatches with even the 45# bar without injuring myself. Considering how incredibly stiff and sore my traps and shoulders still are from the sumo high pulls (yep, didn't use enough hip drive!), the little 15# bar was my only reasonable choice.

Focused on hip snap and full extension. Snatches were hams-on-calves depth. Worked a set of 10 dead hang, no kip, collarbones-to-bar pullups between each set of snatches:


Had to wrap my left wrist on the last two sets; otherwise things went pretty good. My form seemed to get better as time went on. The five sets of 10 dead hang pullups were easier than they have ever been; I think doing all those kipping pullups somehow helped.

Finished with:

3x5 62# kb swings (focus on hip snap, all swings above eye level)
5x2 15# cb pistols (right side like a rock, left having the usual balance issues)
5x5 15# cb to order (right side solid, left a bit shaky)
2x10 15# cb pendulums
2x10 5# cb mills (I need to keep practicing form, doesn't feel fluid)
2x5 15# swipes (full choke)

That 15# clubbell certainly is a lot bigger and meaner than the 10#! I don't have a clue how Lynne works with a 35#...

Comment #4 - Posted by: kelly moore at October 24, 2004 8:00 AM

As Rxed 95 x15 for 5 sets. These were all power snatches. For the record it took me 26 minutes. This is yet another one that goes under the “harder than it looks” category. After rep 10 of the first set fear set in. It was the good kind of fear like when you get cut in a fight in like the first round. You know you just gotta knock your opponent out quickly. No way did I want to start this over again so I drove through.

Interesting side note: I invited a body builder friend of mine to do this one with me after I saw it posted lasted night in about the 7th inning of the Sox game. Go Sox! Anyway he said sure, it sounded like a good warm up to his regular routine. This guy is very strong for a body builder. I started out and he looked quizzically as I was gasping after the first set. To him this was light weight. He proceeded to do what looked like an upright row followed by a push press. To his credit he managed to grind out 15 reps. His face was purple as he stumbled over to the water jug. I dove into my next set after which he informed me that the weight was just “too light” to give him any “real benefit” so he proceeded to do BNPs with like 300 pounds. I laughed and hobbled through the remaining sets.

Comment #5 - Posted by: John Walsh at October 24, 2004 8:39 AM

all power snatch
finished with:
2*100ft. walk lunge/med ball rotation,
2*8 pnf diaganals
2*8 multiplanar burpees

Comment #6 - Posted by: Lance at October 24, 2004 9:05 AM

As Rx'd with 95 lbs for 5 sets of 15. I took about 3 - 4 minutes between sets to get my heart rate back to normal. This routine looks much easier than it is.

Comment #7 - Posted by: Andy W. at October 24, 2004 9:10 AM

85-pound barbell. 15-reps x 5.
Tough, tough, tough. Wanted to quit afer 3-rounds. Technique stunk- this is one movement that I can't come close to doing properly. I did something that more closely resembled a clean and press.
Thighs and calves sore. Shoulders and back whipped.
Looking forward to loads of food and football today.

Comment #8 - Posted by: Fred at October 24, 2004 9:29 AM

Started with 65lbs, but after 1st set I knew that I wouldn't be finishing with that weight, so I did the following..

finished with 2x15x1 pood cleans

Comment #9 - Posted by: Nemiah V. at October 24, 2004 10:50 AM

55 lbs doing power snatches
I have a lot of trouble catching any lower than a small knee bend. I really need to work on these.

Comment #10 - Posted by: Mark G. at October 24, 2004 10:53 AM

John...you've got to love bodybuilders. Your story had me cracking up.

Off to the gym.

Comment #11 - Posted by: Matt G. at October 24, 2004 11:06 AM

5 x(95 LB x 15 snatches)
As RX'd.

I was getting worried going into set 4, as grip was becoming a limiting factor. I'm a rock climber and have pretty good forearms, but they were swollen like ticks on a hog. Finally, on the 13th rep of the 5th set, I dropped the bar starting my hip pop/shrug as the bar got above my knees. CLANG! Everybody at the "Y" got a freak on, but I shook out and finished the last two reps.

Sorry Coach, I'm not starting that one over from zero. : )

Comment #12 - Posted by: MikeY at October 24, 2004 11:20 AM

5 x 15 Reps @ 95 lb

Comment #13 - Posted by: Steve M at October 24, 2004 11:26 AM

5 sets, 15 reps, 95 lbs.

Comment #14 - Posted by: gradymac at October 24, 2004 11:48 AM

Used 95#. Rests started at about 3 minutes inbetween sets and probably ballooned up to around 5 minutes before the last set. The entire workout lasted 27:15. On sets 3 and 4, on or about the 10th rep I missed a rep but was able to catch it at the hang position wihtout letting it hit the ground and continue for 15 successful reps in each round. Does this still count or should I have started over? The last five reps of round five were power snatches, everything else was of the squat variety.

Comment #15 - Posted by: Ryan Atkins at October 24, 2004 12:21 PM

I love stuff like this after a run day.
nice scheduling.

that was hard...

10 - 5 power snatches
5 - 10 power
5 - 10 power

all sets were continuous the technique simply changed.
i wasn't about to start over.
power snatches are easier for me.
my technique in normal snatches just sucks.
it also winds me faster.
i'll have to work on that.


Comment #16 - Posted by: kevin p. at October 24, 2004 1:23 PM

The only way that I could do these and keep my balance was to do hams to calves, and even then I was off balance a lot at the bottom. This is the first time I have ever tried snatches, so I don't know if my form was correct (I tried to follow the slide show). I did 45# 5X15 and my knees were killing me at the end, as they do after most squat exercises. Any recommendations on how to do snatches without knee pain?

Comment #17 - Posted by: Jessica at October 24, 2004 1:45 PM

5 sets 65#'s mostly power.
Warmed up with 1 mile run.
Finished with:
1 x 6 HSC 115#
1 x 7 One hand snatches 25#
1 x 7 Front squats 115#
1 mile run
I'm shaking like a French soldier.

Comment #18 - Posted by: Eric at October 24, 2004 1:51 PM

Kelly Moore-
What are pendulums, cb to order, mills, and swipes?
Sounds like a new challenge.

Comment #19 - Posted by: Eric at October 24, 2004 1:52 PM

Great workout. 5x15 with 85 lbs.

Comment #20 - Posted by: Jeff W at October 24, 2004 1:55 PM


I'm in the process of learning the movements and terminology (Lynne would be better qualified to answer!) but I'll give the two easiest a whirl: To order is bringing the cb from the ground to the vertical position with your forearm parallel to the floor. Pendulums are simply swinging the cb forward and backward.

To see video clips of mills and swipes go to: www.circularstrength.com/clubbellsport.html

Comment #21 - Posted by: kelly moore at October 24, 2004 2:42 PM

Jessica, I would recommend cutting back the weight for a while and only increasing as you can w/o much pain. I used to suffer from knee pain just going up a few stairs from running too much, but it's almost non-existant now except for when I hike/backpack. The squats were actually what helped me as I suffered from muscle imbalances. The last few months have been wonderful since I started working out my legs regularly.

Comment #22 - Posted by: Nick Holley at October 24, 2004 3:04 PM

5 x 15 Squat Snatches @ 85lbs. (time 15:50.81)

Attempted @ 95lbs., but couldn't complete 15 reps unbroken. Started over at 85 and completed as designated, full squat snatches (ass to ankles). When finished, I did an additional 3 x 15 @ 95lbs., broken at 10/5 each time. I'll have it next time.

Comment #23 - Posted by: Matt G. at October 24, 2004 3:45 PM

60# x 15 x5. This one felt really good. After the Tabata purgatory a couple of days ago, this was a welcome relief. Also, got my fiance to do her first CrossFit workout today. She loved it! Another convert!!

Comment #24 - Posted by: Matt S. at October 24, 2004 4:50 PM

45, 50, 55, 55, 65. Mix of squat and power snatches; on the first set I acquired a sharp, stabbing, near-debilitating pain under my left kneecap. Hurt worse on the first pull than on the squat, but eventually drove me to shallow knee bends.

No other fun for this gimp tonight; off to ice my elbow, knee, and toe. Oh yeah, I one-hand snatched the 45# bar a few times. That's fun.

Comment #25 - Posted by: Lynne Pitts at October 24, 2004 4:58 PM

75 # 15 X 5.

Glad I didn't have to start over! Form seemed to get better as I went. This following a 11 mile hike earlier today.

Comment #26 - Posted by: Scott at October 24, 2004 5:22 PM

i'll start by saying my grip is not sufficient for 5x15x95#.
did the first set unbroken at 95#, but knew the rest were not going to happen.
still, i wanted the practice at the prescribed weight, so i changed the plan.
for each break on a set of 15x95#, i had to do an unbroken set at 75#.
the whole workout ended up being 9 sets:
snatch @ 95# - 15/7+8/8+7/10+5/8+7
snatch @ 75# - 15/15/15/15
mostly full squats with some splits thrown in for fun.
it's a bit tough to move the fingers now.

Comment #27 - Posted by: JC at October 24, 2004 5:34 PM

Haven't done snatches with the barbell before. Worked on form with 25lbs. Got lots to work on - my pull needs work, gotta keep my arms from bending, my squat wasn't deep enough. I did manage to keep away from looking down which is my worst fault usually.

Comment #28 - Posted by: beth at October 24, 2004 5:47 PM

Hey Rutman...how about those Chiefs baby!

Comment #29 - Posted by: Matt G. at October 24, 2004 5:58 PM

Went light with 40lbs but did all sets. Never done these before, so had to figure out the moves. Coordination goes away quickly with fatigue!

Comment #30 - Posted by: Steve S at October 24, 2004 6:42 PM

I guess it's not in the spirit of the WOD, but I did my own thing today:

10k run,
followed by 5 rounds of:
15x 45lb snatches,
15x 95lb bench,
L-hold as long as possible,
10x Greek get-ups!

(I did something like a Turkish get-up, but with an 80lb heavy bag. You start with the bag on your chest and stand with the bag slung across your shoulder, then lower back down with it across your other shoulder and repeat. This is the "Greek Get-Up", cause I'm sick of those damn turks getting all the credit...)

Comment #31 - Posted by: Nic Nakis at October 24, 2004 6:44 PM

5 x 15 @ 25#

did it for form since I've never done barbell snatch before and my othr O lifts are maxing out at about 50 pounds.

Tough. Really tough. I'm pourng sweat right now. (I know..tmi)

Comment #32 - Posted by: laurar at October 24, 2004 8:30 PM

Barbell snatch 65#, 5 sets of 15 with no breaks.

15-20 minutes

Comment #33 - Posted by: Luke at October 24, 2004 8:53 PM

65# 5x15 form drifted (as if it was ever where it was supossed to be) to more of a power snatch... I think it will be a while before I can do these "ass to ankles"


Comment #34 - Posted by: Murph at October 24, 2004 9:26 PM

45#, 5x15 as RXed. Good WOD #2 for me. Decided to go lighter on weight as I ease into CrossFit from my previous routines.

Comment #35 - Posted by: Chris Q. at October 24, 2004 11:22 PM

55# 5 x 15. I tried 75# after the last set and it was really difficult. I probably could have went to 60# and made it.

Comment #36 - Posted by: NickG at October 25, 2004 5:14 AM

5x15 @ 95lbs
1/3 good squat snatch
1/3 not as good squat snatch
1/3 power snatch.

Last set was all squat snatch and actually was easier because I kept form and was a little more patient. I was really spent after each set. Great explosive exercise.

Comment #37 - Posted by: KevinA at October 25, 2004 6:52 AM

Still nursing several injuries which the 5K didn't help, so I went with 65. Nice workout. I'm going to do this one more often.

Comment #38 - Posted by: Ambient at October 25, 2004 12:05 PM

Snatches are by far the hardest O-lift for me.
Need a weight heavy enough so I don't just reverse curl the bar up over my head, but also light enough that when I catch it overhead I don't flip over onto my back! Chose 55# for today and did 8 rounds of 8reps each. Also did these from a hanging starting position to work a little more on that phase of the lift.

Comment #39 - Posted by: jdg at October 25, 2004 12:39 PM

Did 5 sets, 65lbs. However I must confess to some Regripping...My form is terrible on these and my hands/wrists get all cramped up. I was getting the form a lot better towards the end there.

Comment #40 - Posted by: ChemGirl at October 25, 2004 3:02 PM

did 1 arm DB snates instead

Comment #41 - Posted by: Eric at October 25, 2004 3:14 PM

did 1 arm DB snatches instead

Comment #42 - Posted by: Eric V at October 25, 2004 3:14 PM

5 sets 95#x 15..23 mins

Grip not so good, no real idea of what I was doing it wasnt a snatch that looks like what it is they do at the olympics (squat arse to ankles), I just sort of threw it up and small knee bend and it was up, I looked on the exercise page for this "power snatch" but couldnt find it, I have been playing around with a few workouts I found here I dont have the equipment (pull up bar) to do all the workouts but I`m slowly getting there, I am just massively out of shape and its a slow process but hey, if I wont do it for myself no-one else is going to right?

I have to thank the people that work hard to put this site together and keep it running, it has been a saving grace for me as finally I was inspired to get off my fat arse and excercise......so....thanks:-)

Comment #43 - Posted by: Dirk at October 25, 2004 3:46 PM

used 65 lb barbell. first 2 sets unbroken, rest were 10 & 5 reps. 10 min ellyptical warm up.

Comment #44 - Posted by: kevin o at October 25, 2004 4:43 PM

started with 75# made it through 8 reps, chickened out and restarted with 65#
4 sets x 65#,
last set x 75#
all reps done as squat snatch for balance/control/technique
No regrip fouls, but I had to hold the weight in hang position to catch my breath half way through each set. I just could'nt keep it going and take in enough oxygen to get through a set.
finished with 85# set of 6 and bench press sets.

Comment #45 - Posted by: Jim Howe at October 25, 2004 4:53 PM

all 5 sets as perscribed with 95#. Power snatches.

Comment #46 - Posted by: phil at October 25, 2004 5:07 PM

since this only my second time doing snatches, i subd 75# bb for the 95#. that was definitely enough to get me sweating (i think bc my form was bad and i really had to work on every rep). i finished in just under 25 min.

Comment #47 - Posted by: ediddy at October 25, 2004 5:45 PM

This was my first attempt at the snatch in a WOD. I started with 65# but didn't get too far. I decided to settle on 45# 10 reps x 5, so I could finish in under 45 minutes. I was still lightheaded and wobbly-kneed. I did my best to be true to the technique. I was really impressed with the potential of this exercise. I'm thinking of adding snatches to my warm-up for GTG purposes.

Comment #48 - Posted by: Scott Arnold at October 25, 2004 10:48 PM

Forgot to post this one yesterday (a day behind because of travel).

42.5kg. x 15 - Decided to move down to lower weight
40kg x 15 x 4 - from blocks (bar at mid shin)

No re-gripping
Rested with weight overhead

Comment #49 - Posted by: Jim Taft at October 26, 2004 5:01 AM

phew! ok i did 5 x 15 reps of snatches.

Most of them were squat snatches but not all, but the squat snatches were definitely a better indication of good form- where i really did use my hip rather than my arms.
Only my second time on these snatches. They really teach use of the hip-drive it up! But it was my first time with this style of workout, the touch and go, and it took me a while to actually get it. Thanks for those workouts on the dvd, without that i wouldn't have been able to learn what i did today.

What i am trying to say is that crossfit is not what i thought it was! I have to drop my old ideas on exercise and STUFF.

So i did the 5 sets, but i fell over, dropped the bar, HAD to rest, no really! during that time. But on the third set i GOT IT. I did my best to finish the next two sets as per touch and go, and i did pretty well, better anyway.

So then i did 2 more sets with just the 45# bar and i felt the groove. awesome. heheh and sweaty. I love this!

Comment #50 - Posted by: Tim 'crack' H at October 26, 2004 5:36 AM

Looks like I'm not the only one having trouble with the snatches!
Started with 75x15; went to 85x15 twice; back to 75x15; ended with 65x15 as some doood was waiting for the squat rack I had to use as the multi rack was occupied by a trainer showing a newbie how to do DL's. Didn't even show him the full hip extention at the end, sheesh!
BTW, same trainer looks at me and my pathetic attempts at snatching (power snatch is being generous, I was almost straight up on 75% of my catches) and asks how many more sets I have after the first. I tell him I have 4. He says, "Four more sets? Not reps?" I say, "Yeah, total 5 sets of 15." He sniggers and goes back to his newbie doing back squats. If that's not enough, another trainer is crowding the racks showing 2 well endowed ladies how to do back squats by pointing their toes inward. You can't buy this kind of entertainment!

Comment #51 - Posted by: Ron N. at October 26, 2004 8:23 AM

all five sets as perscribed. power snatches probably would not have finished if phil had not been there.

Comment #52 - Posted by: T. Rain at October 26, 2004 8:54 AM

Still 2 days behind.
Started @ 95# - 1st set unbroken, failed at rep 5, second set. Started over with 75# and completed. Finished up with 10 singles w/ 135#. The singles fly up, but sustaining the 15 rep series is a real eye-opener.

Comment #53 - Posted by: Alex M. at October 26, 2004 12:15 PM

95lbs for 2 sets 0f 15 reps. Horrible form and had to start over at 65lbs. Form was better and able to complete with 5 sets of 15 reps.

Comment #54 - Posted by: Jonathan B. at October 26, 2004 7:28 PM

Done for active rest

Comment #55 - Posted by: Onur at October 27, 2004 7:39 AM


Started each set with a pretty decent squat snatch, but form deteriorated reasonably quickly into power snatches, then some horrible hybrid, jump under the bar to push press thing.

I think I went a little too heavy given the high number of reps, but once I started, I couldn't let myself stop.

Whacked myself in the forehead on the last rep of the 4th set; that helped me concentrate better in the last set.

Comment #56 - Posted by: Pat at October 28, 2004 12:58 AM

Barbell Snatch:
2 minutes per set—rested in hang position and at the top
2 minute rests
--Mostly squat snatches with a few power snatches (--‘good’ form)
Time= 18:01

Comment #57 - Posted by: Paul Theodorescu at October 28, 2004 5:14 AM

Failed on 2nd set @ 95lbs.
Started over @ 85 lbs for 5 sets 15 Reps

Comment #58 - Posted by: Gunny W at October 28, 2004 10:00 AM

Is that Josh "thepunk" Thomson the Ultimate fighter? How long has he been training with you guys? This stuff must work if he's training with you guys.

Comment #59 - Posted by: Gio at October 28, 2004 6:35 PM

17:57 as Rxed. Took 3 min. rest between sets.

Comment #60 - Posted by: David Heyer at October 29, 2004 4:30 AM
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