Was hoping I'd get my O-bar and bumpers before something like this popped up. Dang.

Looks like Graham and I are going to have to make due with a 1.5 pood KB. Any suggestions?

cool pic josh! ronnie, i'm not sure what the actual cf sub for snatches is, but if you were using kb's my guess would be thrusters...

whoa! what the heck am i saying...just do db (or kb) snatches...basically the same movement, only you are using kb's instead of a bar.

This looks like a difficult movement to master, any suggestions for an alternate exercise until I can safely to the snatch?

how heavy should they be done?

Kyle,

overhead squats? Gotta get 'em before you can snatch anyway.

-jw

a bit fewer posts to comments back then...

Kyle,
at the very least spend some time with the broomstick practicing your snatch. you wont learn the snatch without doing it. although nothing is 'equal' to the snatch, you could go w/ cleans, C&Js, DLs, push press, thrusters, or anything else that works the explosive tri-joint extension. oh, and Coach Burgener's warmup sequence is a must: http://danjohn.org/iii9.pdf

I'm tempted to go with the kettlebell option myself. I think my best barbell snatch "for reps" is 50 kg for 8. I would need to drop that to at least 40 kg to get 15, so using a 32 kg KB for one arm would probably be more metabolically challenging. Of course, I would be doing 15 reps each arm.

Tim,

Thanks for the suggestions. We could do something I tried out Monday. I took the kettlebell out into a sandy pit in my local park and I tried what I call "kettlebell snatch throws." The KB is too heavy for me to successfully snatch it and catch it on the back of my forearm, so once I got it to the apex of the snatch I let go and let it drop (sand helps absorb the pop at the bottom).

Plus, I think it's time to get the broomstick out and practice some OHS and cleans. The bumpers won't do us any good if our squats are as bad as mine currently is. Jeff Martin at Brand X has given me a goldmine of tips on improving both. I think we'll definitely get worked. :)

DARN! I will be on a plane tomorrow.

Oh well, I will find some dumbells somewhere and do these during my jui jitsu cruise with Helio Gracie!

See you all in a few days!

Beth -

I am so friggin jealous. That rocks!

cfwu x 3

WOD total time at 95lbs : 6:25

thanks

Josh
USN

As RXed.

BW: 165#

R1: 60# unbroken
R2: 75# 1F, 6, 3, 1F, 3
R3: 75# unbroken

Wanted to go heavier, but form (and failure on 1st rep of 2nd set) said, "nope, bad idea", so stayed with 75# on the last set.

Not displeased with overall depth on the squat, although i am concerned that my back is straightening out and hips are turning under too much. Need more flexibility, methinks (among other things).

Did some snatch and OHS practice with 45# afterwards.

Tried snatch w/ db. I ended up doing part snatch, part squat thruster by the end of the 3rd set.
15-10lb db
12-15lb db
9-20lb db

Kevin-subbed snatch w/ db
15-20lb db
12-25lb db
9- 40 lb db

what do they mean by "Touch and go at ground only"

No pausing during the set???

thnx

Subbed OHS for snatch followed by cleans.

65#

21 - OHS
10 - Cleans

15 - OHS
10 - Cleans

9 - OHS
10 - Cleans

45#

15 Snatches (to practice form, but were still hard)

Dylan-
Touch and go at ground only means the only midset resting should be done with the weight off the ground. Catch a breath with the weight overhead, when you're in the hole, just not when the weight is on the ground.

Did a combination of the WOD and PT today.
Swim and kb(snatches)1.5 pood

5 laps warm-up (down and back 1 lap)

5 sets of the following:
3 laps
10 snatches each arm

5 laps cool down.

Have a good day.

RLTW

Monique and I are learning this one. Taking our time with weight increments.

Dan = #45 (bar only) for every set
Monique = #20 for every set

Added:
5, 5, 3, 3, 1, 1 reps on Bench Press and Weighted Pull-ups.

Nice and easy session!

Wow, I feel blessed to be alive. I know you all may not be too familiar with me but I ve been a lurker of the crossfit family for a good 4 or 5 months. Recently, I was kicked out of my home by hurricane Katrina and am amazed that no matter where i have been, from country towns, to hotels, i have been able to keep up my regimen with no lessening in intensity.

CROSSFIT IS LIFE!!!

Thanks guys

as rx'd

65 lbs X 15
75 lbs X 12
90 lbs X 9

3.5 km run
dumbells
30x15
40x12
50x9

I have never done a full snatch before but have done a power snatch. OK to sub that or something else?
I did the Monday WOD yesterday so my shoulders are pretty shot.
Maybe go light and work technique

Don't have a firm grasp of the snatch techique yet. Practiced with a broom stick, then did WOD rx'd with 45# for all sets.

Followed up with OHS training from CFJ36.

Michael Angelica, glad you made it out OK.

bw 155

As rx'd

65/86/95

First time posting, but been around here and following crossfit for a few weeks now.
Did the snatches with a 35 pound KB as recommended

Time was about 10 minutes

Fun workout. I'm loving Crossfit

as rx'd

95*15
115*12
135*9

45# bar for 21-15-9 reps (misread the WOD). While my weight was no better than 030906, all reps were butt to ankles depth and I managed to remember to shrug while driving upward. I could really feel it in my traps. Goal for 2006 - work on O-lifts!

3x30 seconds 52# kb waiters walks

3x10 10# cb combination - shield cast to flag, shield cast to muscleout, shield cast to torch position, backward circle to order

Learning this movement.

Broomstick warmup
Subbed DB snatch

15 x 20
12 x 30
9 x 40

Added two sets of 20 db thrusters x 40
One set db thrusters x 20

Question: DB When doing DB snatches as a sub, should it be done with both sides, doubling the number of Reps?

75# all reps
Felt weak and sick

15x 65#
12 x 65#
9 x 75#
7 x 85#
Trying to get my form down. First time with these.

rd 1 95#
rd 2 105#
rd 3 115#

I thought I could go heavier until I could barely get the 9th rep on round three up. All sets were unbroken.

Snatch 15-12-9 reps

Used 30kg on all reps. Focused on Form.

Knee is still a bit buggered, so the catch was a bit higher than usual. Used 95# for all sets to compensate.

I used a KB on both sides so I can't imagine not using a DB on both sides as well, Baron.

cfwux3

snatch 15 12 9
55# 6-9
60# 6-6
65# 5-4 (1 failed attempt)
touch and go was kinda iffy at times

15x-45#
15x- 45# (During this I was thinking about Fran, 21,15,9) oops, needed it because I didn't get as deep during the first set, so I went deep this set.
9x-55#

Lower back felt strong today. Traps hurt, concentrating on the shoulder press.(and from KB snatches yesterday)

CFWUx3

45# bar for all sets. Form needs work.

15x65
12x85
9x115
Butt to ankles! Finshed with pull-ups,got to 50 then ripped a callus!

45# for all sets. Form good on about half of them.

75# for all reps.

That weight worked well for me with the touch
and go protocol...was light enough to keep form
but heavy enough to be challenging towards the end of each set.

Worked 4x12 last night, up early this morning for sniper training, going back for another
4x12 soon. This workout fit snugly in between;)

Thanks Coach!

95# for all. All were broken and ugly but they are getting much better.

75 #'s for all sets. All sets unbroken.

Ray

60K/132lbs for all 3 sets
I did power split snatches. I would say I didn't do squat style snatches because i compete in weightlifting and I didn't want to mess with my nueromuscular recruitment pattern or some garbage like that but the truth is I'm simply kind of a wuss.
I am happy that my 1st set was completed in 32 seconds. my isabel pr is 90 seconds so i think I could have beat that today.

95# for all three sets, with clean form. No breaks in sets.

I had good form so this was a deceptively tough workout. The last time I did these I only used a wooden staff, so I guess that means when I used the 9# padded bar at the gym I had a PR. I did more reps than rx'd, 21, 15, & 9. That was due to my foggy mind this morning.

85 X 15
105 X 12
115 X 9
No breaks...heart rate in the mid 170's at the end of each set.

Form was more of a "power" snatch followed by an overhead squat. The hip drop coupled with the overhead catch is "two" things at once which is tough for a "one thing at a time" body.

preacher

My form for snatches sucks big time. Today was my second day doing the WODs and first time ever trying oly lifts. I did a full set 15-12-9 of 'broomstick' snatches for technique. Then 15-15-13-10 of broomstick overhead squats. It seems like everytime I go down for my squat I roll my weight on the ball of my foot and go up on my toes instead of the heel like I should.

Stayed at 45# for all 5 sets. Worked on form and shoulder flexibility. Nothing like the squat snatch to make you feel like a complete klutz!

about 30 min for cfwu x 3 and WOD...all sets broken, never set the weight down on last set...only used 45 lbs though...form sucks and i have a problem with keeping my heels on the ground

Graham and I worked on OHS from with a broom handle and did both one and two-hand 1.5 pood Kettlebell snatch-drops (a better term escapes me) because I would snap my forearm in two if I tried a true 1.5 pood snatch.

Finished with KB thruster practice, 21-15-10 shoulder KB squats and 10-10-10 Sumo deadlift high pulls. Legs are feelin' it.

Subbed 1.5pood KB cleans 15-12-9 for snatches. I worked snatches really hard yesterday. Warmed up with 2hrs of BJJ at my academy and then Turkish getup/windmill combos with the 1.5pood KB. Finished with a one arm KB swing ladder for 20-15-10-5 with each arm. Great for improving my grip strength endurance.

Realatively new to cross fit......... I have been looking for the cfwu but I couldnt find anything. Anyone know the link??

For using a kettlebell, remember that snatches are more of a "hybrid" olympic lift, as one doesn't ordinarily do full squat snatches. Do the prescribed number with each arm e.g. (15 l/r, etc.) and switch hands between sets without putting the bell down. Use the heaviest KB you can with good form for added strength value. If you can't safely snatch a 1.5 or 2 pood bell, 1 arm and 2 arm swings work well. Practice cleans and overhead squats to improve your #'s and also your ability to absorb the ballistic shock.
Enjoy!

Snatch
15x 65#
12x 85#
9x 95#
form NOT pretty.
Jeff offered a mini-clinic (widen grip...) and I worked on form with 65#.

double WOD today. Did Annie this morning.

1 hour conditioning/calisthenics class at lunchtime followed by todays WOD.

I've never done this movement, so stayed light.

Practiced with staff and then weighted pipe before moving to empty Oly bar to begin work sets.

15 x 45#
12 x 55#
9 x 65#

only the last set unbroken, but overall felt good.

First time doing snatches, so went a little light and concentrated on learning technique.

Current BW - 178

65x15 broken
65X12 unbroken (started learning form)
65X10 unbroken.

Last set really got mechanics down (I think) and it felt much easier. Will use more weight next time.

But I finally did use more weight than Kelly Moore, even if it was only because she misread the WOD. LOL

Did the B'what ever that guys name is warm up with the PVC pipe, and practiced the movement of hang cleans, and cleans and snatches from the ground for about 15 to 20 minutes, also practiced over head squats and pass through's like the journal says. Picked up the bar, I felt pretty good about my form, and practiced hang cleans and cleans from the ground with the bar, also some OHS's. Then played about an hour of raquet ball. Good work out for me. Who do I email, to send some video to for coaching on my form with snatches and cleans?

15@75
12@95
7@115
6@115
5@115

My stubborn streak wouldn't allow me to reduce weight after failing on the set of 9, so I ended up with some extras.

Wife:
All sets w/ 45#.

95# all the way through, still not happy with form on the Oly and powerlifts. Can't wait to shut down Crossfit Al Anbar and get some coaching.

65lbsx15 should have started 45,95,115
95lbsx12 distracted and had to pause in shrug postion
115lbx5 started 135 but bad form

used 40 lbs one arm snatches. all unbroken sets

15 x 55
12 x 60
9 x 65
BW = 165

bad rotator. did 15'3 of 50 lbs db thrusters

meant 15 x 3

cfwu x 3

95x15 a2a snatches
115x6 but failed a few times and then dropped back to 95 for remainder. I am a young guy so I had no problem quickly getting it up, it was the STOPPING it part I had trouble with. I guess I get too excited about my snatch.
BW: 160

50kg x 15reps
55kg x 12reps
60kg x 9reps

Cheers mark

cfwu x3

WOD: 45/55/65...all squat snatches. focused on form and did well except for a few crumby ones. after that i did:

5 rounds for time:
L-sit, 5 seconds
DL 185#, 5 reps
1 bar muscleup (or attempt)

time: 9:25...i wanted to link the isometric hold of the L-sit w/ my DL on this one but didnt want to hold the L-sit so long that my DL would suffer. i think it worked out alright. got all but one of the bar muscleup attempts. handstand work and possible swim later.

Went 45#, 55#, and 65#. A couple of pretty ugly ones in there (somehow managed to scrape the crap out of my shin - who knows how), but generally not bad form. Was excited to use my excellent new wooden shoes from Dynamic Fitness. All squats butt to ankles.

Tariq

(lb) 45, 65, 85.

Finished with a lot of pullups in ladder form, and 1.5 pd 1h snatches 3x5+5. Just moved to that weight from 16kg...it's a whole new ballgame.

Dammit... I used the 21-15-9 rep scheme. Oh well.. lol

45
65
95

Great workout, none the less.

did painstorm v today

jeff you are a nasty nasty man!!!

time - 58:09

Not really comfortable with the Snatch or the overhead squat for that matter. Followed the Burgener snatch warmup exercises working with weights up to 85 pounds. Did a lot of Drop Snatches, getting the feel of being deep and having the weight over head.

5k row: 20:05

I just started working harder on my O-lifts and here is what I learned about doing the snatch. Start with an empty bar if you can go that heavy. If not, use a broomstick or whatever you have. Add 5 - 10 lbs. as you can. I usually do 8 sets of 1-3 reps. Read everything you can and watch everything you can about the technique. Don't worry about catching it in the squat with the weight overhead when you first start out. That will come later. I started with the bar and am now up to 135 1RM. I am amazed that I can do that since I didn't think I could even get the lift down at first. My form is still poor but getting better. I also work on hang snatches. These are difficult but really help with the pulling aspect of the lift with the traps -- and also drop snatches, where I have the weight on my pecs and then shoot it overhead and catch it in the squat. I also am working on my OH squats to build flexibility into my shoulders. On the other days I work on the C&J also. I have never felt so powerful as doing O lifts and deadlifts. Hope this helps, Jack

Hi all,
Workout as follows
Lisa Started w/ power snatches (hang below knees)35 kilosx4x4 then sqauats (because of pain in the hand 65 kilosx6x11. Duration 14:20.

Jon Snatch (hang below knees)60 kilosx5x10 (minute interval; this got my heart pumping). Duration 9:20. Supper, then press lockouts 80x5 kilos (standing; :45 interval)x10. Duration 7:00.
Until tomorrow...

95x15
95x12
95x9

Cheated a bit on the first two sets and took brief (~30 sec) rests mid-set.

I too used the 21-15-9 rep range. worked on technique with a broomstick then did
21 reps OHS w/ 25#
15 reps OHS w/ 35#
9 reps OHS w/45# - attempted at least but couldn't get low enough
then
21 reps Power snatch - 45#
15 reps power snatch - 65#
9 reps power snatch - 75#
really need to work the flexibility and balance of OHS first.

CrossFit Virginia
Team Ruthless
Dino:15/175, 12/195, 9/205
Jeff:15/95, 12/115, 9/135

Snatch 15-12-9 reps

20Kg Olympic Bar x 15-12-9 reps

First time ever doing the Snatch - I AM PSYCHED!!!! Yes, it is a paltry weight, but I think my form was pretty good and I moved through the sets quickly which really got my heart and lungs moving. After the actual WOD I did some more sets of 4-5 reps and worked up to a new whopping PR of 30kg! HA, what fun, I am definately going to be doing these a lot. Thanks Crossfit, Dan John, and Coach Burgener for providing inspiration and education about the Olympic lifts!!!!

I am just wondering if I was just hallucinating or am I correct in that when today's WOD was first posted the reps were 21-15-9 and then changed to 15-12-9 or were they 15-12-9 the whole time?

45x15
55x12
65x4, started power-snatching, so
55x9

Snatch 15-12-9
95, 95, 105. A problem I had with this workout was my grip. I don't use chalk, and after about ten reps the bar would slip, and my hands would slide toward the center of the bar.

15 X 45lbs
12 X 65lbs
9 X 65lbs

All unbroken touch and go sets but the snatches were only slightly deep power snatches even with the light weights I used.

I'm still struggling badly with snatches and OHS.

Did some squat cleans to finish off. They are starting to come along a little.

95\115\135

Paul Si..try a hook grip next time(thumb goes under your fingers instead over them) its strange at first, but really helps once you get used to it

Today was the first time we ever tried SNATCHES. We used the bar only to focus on form for the first round (21 reps). Afterward, we added 10lbs to the bar on each side for the next round (15 reps); then we added a additional 5lbs for the last round (9 reps) for a total weight of 75lbs. It was very interesting doing the WOD and my legs are burning. Great workout.

90 LBs x 15, should have gone heavier.
110 LBs x 12
110 LBs x 9

CF WU x3

Form very bad with bar so
One-arm DB Snatche's

40# (All sets done twic, one for each arm) 15
45# 12
50#9

all sets where broken.

95x15
115x12
135x9

40 kilos no breaks

Warmed up with 3 minutes of double under practice and then ladder pull ups from 10 down.

15 - wooden dowel
12 - 45# bar
9 - 45# bar

these things are hard!

CFWUx3
snatch: 15,12 and 9 at 25lbs
5K run--my legs were screaming after the snatches, time was slow 30:22

55 x 15
65 x 10 grip failed
55 x 12 Last one was a bit cheesy and just about lost my grip again
55 x 9
This one killer on my forearm and grip.
C&J 85 x 5 x 5
Pull-up work

First time back at snatch work
15 broomstick
12 broomstick
9 15kg

Finished of with 24min interval work on the bike
1min @ 160-170 2min@130-150bpm
repeat

55 x 15
65 x 12
55 x 9
All sets broken

Form is feeling much, much better. I felt my shoulders pulling back into place, transferring the weight downwards. Despite this, though, I spilled back onto my butt once. Kept going though...once I stood back up.

I did this one from Coach Rut today
"HAZEL"- THE LOST SISTER OF HELEN

One round for Time

Run 1200 M
DB Swings 63 Reps (Male Athletes 55lbs./Female Athletes 35lbs)
Pull-ups 36 Reps

9:50

Followed it with 9 rounds on the minute of 13 pull ups.

First time doing snatch
Took it easy: used PVC in beg.

15 @ 75lbs
12 @ 95lbs
9 @ 75 lbs (dropped from 95 after first 4 in this set)

As Rx'd. 65, 85, 95. Went too heavy, form suffered big time at 95.

Didn't do the prescribed rep scheme. Stuck with a 95lb weight and did triples and doubles to work on form.

Snatches are by far one of my sloppiest lifts.
I was glad to have time to practice them.

Between sets I practiced various skills: planches, levers, handstands and L-sits

Back to basics time with just the oly bar, worked with wooden pole, lite bar then empty bar for WOD.
Eric Paulson seminar on Sunday so went easy! Finished with Tabata L-sit.

Uh, that was 15-12-9, eh.

Did 21-15-9 with 30kg sandbag.

CFWU x3
15-65lbs
12-75lbs
9-95lbs
Worked on form, but still sloppy. Pretty happy w/form over all. Big improvements for not takeing any classes and just studying the slide show. Think maybe I did them too quick? Still way better then last time we did Snatches.

BTW=150. Squat-snatch weight= 85lbs. Painfull despite my wussy-weight.

-D.

as rxed.

20 Kgs for all sets. ( just the olympic bar)
First set broken 11,10.
Other sets unbroken.
By last set my form was much better and squast much deeper.
Will add a set or 2 or snatches 2 my warup starting tomorrow.

as Rx
75# all reps

I used a 22# body bar working on form. Pretty tired this morning and I had to break each set! This first week back from vacation has not been easy.

no go, bar too sweaty in new place, no chalk, did snatch 1 RM up to 119, tire flips and C and J

100x12, 3
115x9, 3
115x9

100 x 15 - good
105 x 12 - sloppy
110 x 9 - good

Fairly light and worked on form.

as Rx'd
95 lbs
105 lbs
115 lbs

15@45#
12@65#
9@85#

All unbroken @ 30 seconds rest between sets. Going for that "great form at low weight" approach but with short rests to keep puffing.

Did singles for reality check afterward:
95
105
115 caught parallel but not ATA
125 caught parallel and stepped slightly back to stabilize.

"Snatches: Yet more affirmation of the value of OHS...as if we needed any."

15 X 45lbs
12 X 50lbs
9 X 55lbs

Back was sore from a 45min ruck run yesterday...

42.5kg, no fouls.

fun workout, I think snatches are becoming my favorite o-lift
w/u: 3x(10 each: snatch w/broomstick, sit-up, back extension, push-up)
wod: 15xbar (45lb), 12 x 65 lb, 9 x 85 lb
finished with:
3x10 roman chair sit-ups (I think there is another crossfit name for these)
3x10 medicine ball sit-ups
1x10 med ball chops from knees, each side
50 sit-ups, feet unanchored
didn't feel like much of a workout until about 10 minutes after completion, then started feeling a little shaky. . .

Did this one a day late.

Started with just the bar and those went horribly. I can't seem to do a decent overhead squat sothe snatch was not pretty. I cannot keep from leaning forward. Its either that or I fall over backward.

Spent 1 hour working on overhead squats.

95lbs all sets

Thought I was going to go heavier each round, but I would have had to break the sets, every set was pretty much to right before failure. Total workout time 9:48.

Fingers hurt today.

Am : 10Kg MB throws

PM: WOD
40Kg all sets. Need to work on form

85lbs as rx'd

I still suck at snatches.

1st broken @65
2nd " "
3rd Broken at 95.

My form is TERRIBLE.

Joe: 115#, 125#, 125#
Dave: 95# for all sets
Vanessa: 45#, 55#, 65#

all sets with 95lbs, the most i figured the shoulder could handle. all sets broken.

30lbs * 15; 40lbs * 12; 45lbs * 9. Read the theory again next time. Getting better, but form still poor.

15 @ 65lbs
12 @ 70lbs
9 @ 75lbs
6 @ 80lbs

I would have liked to have gone heavier but couldn't due to pain in my right foot. (I broke my little toe slacklining last Monday. For the record, slacklining rocks! It's fun, challenging and places totally unique demands on the mind and body.)

45/65/80 lbs for 15,12,9 reps respectively. Form coming along on these, now to start training them more often. 1X5 muscle ups to finish, little time today.

15 x 85lbs
12 x 95lbs
6 x 105lbs losing form towards the end

Did this on Sat -

Muay Thai - 1.5 hours (AM)

WOD (PM)
21/45, 15/45, 9/45
Worked on form - or lack there of

For Time:
50 Pullups
50 Dips
6:11

BW 203

Thanks!

Warmed up with CF warm up, but replaced the pull ups with a few empty bar snatches.

BW: 260lb
95/115/125

Snatches are still a weak point for me. Need alot mroe work on form.

BW 164#
full squat
65#
75# (broken 9/3)
75# (broken 7/2)

65#x8,7=15
85#x8,4=12
95#x6,3=9

Tried to concentrate on getting deep into the squat prior to catching the bar, but wasnt letting the bar fall on me.

95lbs

bw 210, age 45

weight used 95 lbs

first 29 reps full snatch then remainder power snatch total time 17:10

Hark:
Can't do snatch- no technique- rather than go however light necessary we decided to clean the weight and then push-press it up. Brutal.

115x15 [holy crap... your body has no idea how much energy it is using until you've stopped for like 10 seconds, lol!]
115x6,6
115x9

Rick:
55x15
75x12
75x9

Ran through like a madman, 6 minutes.
95#,105#,105#. unbroken
legs didn't give out from underneath me, yay!

Your site is realy very interesting.