July 7, 2007
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Compare to 060511.
Snatch: Foot Position, Mike Burgener - video [wmv] [mov]
Posted by lauren at July 7, 2007 10:28 AM
Oh no, I should have practiced this...
Ugghhh, the snatch is my weakest lift. I love how CF forces me to do the things that I'd never Rx for myself.
Gonna have to scale, my snatch form still needs work.
Yikes. I need to practice the snatch.
Perhaps this is a dumb question, but is a "broomstick" considered just the barbell without any weight on it? Please enlighten.
#5, a broomstick is just a broomstick ie 0 pounds or close to it. It's what you would use for the Burgener warm-up (see FAQ's).
A broomstick is used in place of a barbell to practive soley on form, and have no weight involved at all.
A broomstick is a broomstick. If you can do the 45 pound bar you could probably do 65 pounds. Anyway a broomstick is a broomstick.
#5 Jesse - no dumb questions here (it took me 6 months to figure out what "amrap" meant because I was too embarrassed to ask).
My broomstick is, in fact, a broomstick (thanks to my dog, who chewed off the broom part), but I also use "broomstick #2" which is a thick wooden dowel that I saved from a closet remodelling - same length and about the same weight (next to nothing), just a bit larger diameter. That's what I use to warm-up with or to practice technique with something I haven't done in a while.
For tomorrow, I'll probably just use my little bar (10kg) unless my legs feel good, which they might not as I'm doing a lot more running nowadays with Team in Training.
I'm seriously going to have to use a broomstick for these. I think they're still gonna kill me.
Love CF, doing it for some time now. I still get confused with some exercise names; i'm in Iraq and cant DL the videos- the Exercise page has said it would add text descriptions for a while now.. any update? Don't really have time to go searching through message boards and routinely recieve IDF (indirect fire) while doing CF, makes for an interesting workout.
That weight room looks familiar! Ah RBV memories...Currently underway somewhere off the East Coast for month-long summer training cruise--- yesterday did 15.5 rounds in 20 minutes of 10 pushups, 15 situps, 15 air squats. It's a bit difficult to do CF stuff in small room (or P-way when the room is full) on a ship that's moving. But my day is immensely better when I work out so I'll keep up with it. Probably going to do dumb-bells next...and hope the deck is more stable this time.
Had no time this morning so had to do this quick with just the bar. A surprisingly refreshing workout for early morning.
Hmmm, not having bumper plates at the hall is gonna be a pain...
Is there anywhere on the site that gives an example of what is considered intermediate, advanced and elite for the named workouts?
"Fran" - sub 3 min. = elite
- 3-5 min. = advanced
so, we start with 95 and do as many reps as we can until we have to switch to 65, broomstick, respectively? help!!
I posted this late yesterday, and wanted to repost to make sure that it would get viewed by most.
I know this is posting late in the day (7/6/2007), but it has been a full one for sure.
Let me start by saying that we were going to go out this morning, but then Jim, my husband, said to me, “No, we have to stay home, you have a delivery coming.” I was caught completely unaware as my new C2 rower arrived; a gift from the CrossFit Community.
I cannot explain to you all how deeply touched I am. I have been searching for the words all day to explain how much you all have emotionally moved me.
Other than the support and friendship I receive from Jim I have never received any other support or friendship like what the CrossFit Community has given me. I am honored to belong. I am very, very appreciative for all that you have given me; the support, the friendship, the caring, the guidance, the knowledge, and the kinsmanship. This is the best community that I have ever belonged to.
I am still at a complete loss for words.
Thank you, from the bottom of my heart, Thank you.
CFWU X 3
Isabel as modded per BrandX
Total Time 24:10
Need to work on form with lower weight, perhaps 50#. Had to stop short because I hit my head with bar due to bad form.
CFWU X 3
Isabel as modded per BrandX
Total Time 24:10
Need to work on form with lower weight, perhaps 50#. Had to stop short because I hit my head with bar due to bad form.
Another option, instead of the broomstick, is PVC pipe (cut to fit). The strength coach at my school where I teach and coach uses PVC to train all of our athletes on the Olympic Lifts.
This was actually quite fun =) need to practice this more.
Does know where I can find some simple zone diet recipes? I bought a book but the recipes are a little complex for my liking. Thanks in advance!
I read your post last night and told the story to my wife. She is not athletically inclined, but now has respect for CF. I think she, for the first time, understands that it's not just about the workouts. Enjoy the C2. You, above all, certainly deserve it.
Excuse my curiosity but, why is Brendan always wearing a cap?
still on the mend from a knee injury so no squatting or jumping allowed which rules this one out. I took the whole last cycle off to rest. I'll get back at it and do another max effort upper body dominate thing such as shoulder press.
28yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round. Broomstick snatch x 10.
Snatch 45lbs: 30 reps, all broken
Compared to 060511: broomstick only, 12 minutes
Subbed 95#. 135# would have taken forever!
Time: 8:12 a2a.
31 yom @185 lbs
135 x 30
7:08 ...too much stop, not enough go
"He has emotional problems, Walter!"
"You mean beyond pacificism?"
45kg x 30
6 sets of 5
Did 65# today, will try 95# next time.
#31 Brilliant... now I have to watch it again!
.5 mi. walk on treadmill and stretch
snatch 0ly bar
65# snatch x 5
95# snatch x 30 15:20
Unrelated sorry, but I hunted through the message board to find some info on a pair of big ass nautical ropes I saw in a circuit a few months back. They were thicker than a climbing rope and long (??, not sure how long, that is mainly what I'm looking for). They were used as an arm/shoulder fatigue station sending ripple waves alternatively down each rope. Looked awesome. Anyone that can point me in the right direction, much appreciated. Thanks
Embarassingly, the snatch just scares me. I did 30 with the PVC pipe then 30 with a 22# body bar. Then I practiced OHS (30 with bare bar) and L sits (I am up to 20 seconds).
Someone asked for elite levels on this. I asked Josh Everett some time ago what his best time for Isabel was and he said...
...wait for it...
90 seconds. As Rxd.
as rx'd butt to ankles 9:23
OK, I am definitely noticing major gains in strength, muscle tone and strange looks from fellow gym members because of Crossfit. I'm not seeing fat reduction as much as I would like...Any suggestions? I am aware of Zone and Paleo, but I know anything complex won't be followed, so is there a simple explanation of those diets? I am 105, 15% bodyfat, would like to see a small belly fat loss...Pathetic, I know, but is one of many goals.
Full squat snatch
Definitely my weakest lift...
30 X 45#bar in 4:37
Crossfit Cleveland, work-out in the park. Must have been 30 people there.
1 arm DB clean left x 6
1 arm DB clean right x 6
Jumping squat x 12
Record number of rounds in 20 min.
Used 30# DB, heaviest I've ever used; 45# OLY bar
6 rounds + 4 1 arm clean
Followed by short met-con with one of the other folks:
21PU/run200M/21 push-up/run200M/15 PU/run200M/15push-up/run200m/9PU/run 200M/9push-up
14:35 (calling the 200's runs is more than a slight exageration...
Thanks once again to Bill and Paul of CF Cleveland.
28 yom 225#
As rx'd with 135# bar - 10:10
Spent the first 10 getting the timing right
did the middle 10 hard and fast
spent the last 10 fighting fatigue
I need to work on receiving the bar lower in my squat
Sometimes the good guy wins. Very, very heartwarming story before, during, and after. And now that so many more people are aware of your charitable works it is likley to be a heartwarming story with legs. Wonderful to have you back at the CF table.
Crossfit, high intensity random acts of kindness...
Rx'd 10:13 135lbs 3 fails
5-12-06 7:00 115lbs
ohs 180lbsx11 getting closer
32y.o. female / 170#
Did the warm-up and then WOD w/ broomstick. It took all 8:16 of Metallica's Disposable Heroes. I was really concentrating on my form. This is a tough one to master.
27:20 as rx'd w/ ugly form
M/32/170 Tried #95 and it was way too much. Did 60# or more rest of the time to work on form (which still isn't fantastic) 19:19
CFWU X 2
Worked only on form today.
39/m/72"/212 - I've added weight...must be the ribs
as rx'ed, 13:27, 135lbs is a PR!
now if i can just get my CFJ...i'd be happy!
first 5 reps with 115lbs, then dropped to 95 lbs to work form. Still pulling too much with arms and not pulling under bar quick enough.
Fun, I have a recovering ankle but I'll try.
wu: skip 10:00 singles, doubles, agility, cross
wod: 30x45# snatch w/full squat 6:00
3 each oamu -185#, -170, -155
3x5 mu -80#
1K row 5:09
2x30 sec L-sit
swim one lap
28 yo/M/220 first week of Crossfit.
1st time doing the snatch. first 8 w/ 45# bar, 65# the rest.
FORM QUESTION: Is it necessary to go below parallel in the squat portion of the snatch. I lost my balancing while trying to go deeper. Any advice would be greatly appreciated.
6:08 w 125 bar should have used 135
30 snatches @ 95lbs. 3:45. Should use more weight next time (115). Form was so-so but I'm here for the met-con.
Thanks, Crossfit. Great workout.
The WOD named after my kid! And my Achilles seems to have healed just in time for this. This is great!
30 reps at 95#
i turn 42 today so off to buy a lottery ticket 7-7-7
No access to a bar today. Did the KB Challenge with the 16kg kettlebell instead.
180 reps in 10 minutes. Not exactly great but it did the trick.
30 x 54lbs. Should have used less weight and focused even more on my form.
CFWU x 3 (modified, negs for all but 1 pullup, did my first 3 proper dips today! Getting there)
Practiced form w/PVC pipe a few times, then 18# bar, then 45# and stayed there.
30x45# in 11:03
I think I ended up doing 32 or 33 because I didn't like my form a few times and repeated. Afterwards, practiced my OHS, got to 95# and I was done.
My goal is to do any of these workouts as Rx'd. I've been doing this for about two months, and progress has been excellent. All you cats inspire me every day.
singles, form is getting better
scaled to #65, sets broken.
Fresh off injury and dieing.
Still weary about my shoulders since I have had multiple surgeries on them so only did 65 lbs....and needed to train my form BADLY
CFWU 3x13 BWUx3
did in 3 sets. My shoulders and arms are so tired i can barely type...... good one, rock on
Another WOD that came to me during the night. Wimped out on snatch last time and woke up ready to try. Studied the exercises page. The squat balance clip was particularly helpful. Practiced this pretty good before trying Isabelle, but my form stinks, so the WOD remained light. Good thing, too, or I would have dropped a bunch of these.
3-3-3 Squat balance/squat 15-45-65
3-3-3 Squat balance 65-85-95
Isabelle 45# (10-5-5-5-5)
Scaled to 95#
3:55 95 Lbs X30
6:58 135 Lbs X30 35 min later
Paleo is anything but complicated. If it doesn't run, swim, fly, or grow, don't eat it. Basically, take "meat, vegetables, nuts and seeds, some fruit", get rid of "little starch", and stick with "no sugar." It's as simple as that.
The Zone is a little more complicated, and God knows I hate it, but I need to lose the weight so I'm doing it now. It's not that hard once you get into it, but it takes some getting used to. I'm 5'6 and about 225, so I need it bad.
Warm-up 3 Rounds:
Dips x 10
Jumping Jacks x 25
Push-Ups x 10
Overhead Squat x 10
Pull-Ups x 10
Been doing a lot of snatch balance and practice with a broomstick. First time attempting the snatch with actual weight on the bar:
10 x 45lb. Snatch
10 x 65lb. Snatch
30 x 95lb. Snatch
5 10 192 37yo
My first WOD thought it would be easy. Warmed up with 1 mile run 9min pace
then work on form 10x 95
15 x 115 thought i was going to throw up
tried 2 x 135 form sucked so i stopped.
You got me this time CF but I will get better no time as I forgot to time.
Thanks for all of the motivation
Used a kettlebell, 30 each arm, 24 kg
I did 5 and switched arms 6x. smoker!
Then we did,
2x10 tire flips
walking lunges with a log
2x10 tire flips
200 yard run w/log
Used 95#, 9:21. I need to learn better form
not much experience with snatches. form still needs alot of work.
I've only just started and I cant actually do the Snatch yet and I'm not really confident enough to try it without any guidance/help in the gym so subbed the following:
5 sets of 10 OHS @45#
1-1-1-1-1-1-1-1-1-1 Deadlift at 155# (personal best for DL)
for a time of 19:42
I also did the following from the level 1 athletic skills chart:
(more than) 1/2 bodyweight on highpull at 132# for ten reps.
1/4 bodyweight on military press at 50.5# for ten reps.
500 meter row in 1:49.3
(height = 6'3" and bodyweight = 190#)
Fairly pleased all round, my goal for the athletic skills is to complete level one by the end of August.
2nd day doing snatch, thanks to CF-Tempe and Ken for the excellent instruction earlier this year. As it was, without rubber oly weights, I did
27 x 135#
7 x 95#
7:10 as rx'd, full squat catch
pre-snatch balance up to 144
post-snatch pulls - 5x3 @ 193
15# X30 pressing snatch balance, 40 minutes working on technique K & M
29M 190 6'
As Rx'd @135:
I love these.
9:24 w/ 65#. The workout you hate is the one you need to do. Coach Burgener's video clip was helpful, every bit counts. Thanks to all. BW:174, Y/A:58
did 110lbs [50kg]x 30
technique still isn't great, went for 60kg, nailed it the first time, failed following 2 attempts, the cast iron plates embedding themselves into the lawn bar-deep - whoops......need to find a gym with bumpers and a sensible bailing policy. Too bad crossfit manchester is too far away for a daily visit :(
OPT......what do you mean by pre-snatch balance and post snatch pulls?
Tim: 6:30, as rx'ed
barefoot, 135#, lost a few calluses!
CFWU x 1, snatch form practice
30 x 35# snatch
Time - 6:30
My snatch form is very much a work in progress. During this workout, I noticed improvement in my stomp and landing. I'm more confident about dropping low to catch, and my foot width is closer to ideal. I had some wide landings, but most were decent.
I kept control of the bar. A couple of reps threatened to fall backward, but they didn't. I had one awkward landing that might have been a pratfall with a higher weight.
cfwu 12x3 before 12x2 after
added sotts press to wu before not after
only used 120 could have used the rx, but concerned about my form
felt great though next time as rxed
pre- cfwu x 2
snatch balance 95 lbs 30 reps for form
post- GHD X - 5 sets of 10 (20 sec rest)
100 double unders
50 box jumps for time 2:26
wod as rx'd (135)
WOD as rx'd with 115#
Snatch felt strong today for the first time ever!!! Still needs work though.
wod as rx'd (135)
WOD scaled to 95#, 7:12
Working on form with no bumper plates. Most were power snatches since I didn't want to risk losing my balance and having to dump. Having the bar lower messed me up more than I expected. Followed up with 3 sets 65# OHS 8,10,8.
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
30 Pull ups
20 Ring Push ups
10 Ring Dips
Ran "Murph" as Rx'ed today. Cut just about 1min off both the "Cindy" part and the runs... down to a 36:36 (PR)
Plane for OCS seniors leaves at 0900 tomorrow. DOMS should be right out of my system by the inventory PFT, then its 6 weeks of black flags and that freaking bridge until I rate. Motivated.
Isabel as RX'd 9:11...form was sometimes good and sometimes not so good
Check out "Snatch Balance-Finding Max Analysis" in the olympic lifts section of the Exercises (video) page. It's essentially starting from a back rack and explosively dropping into an overhead squat to work on the receiving of weight for the regular snatch. Helped me a lot today. (Need to do many, many more.)
Modified: 95# X65
Modified: 95# X65
Warmed up with some jump rope, stretching, and KB swings then did WOD as follows
135x1--Need to obviously get my Snatch up, def my weakest lift.
Including weight changes 4:32
Unfortunately, scaled to 65lbs, time 3:14. They were probably more like power snatches too. Should've used more weight. Did some heavy singles afterward to try to make up for it. Worked up to 105lbs.
Painstorm Day at Brand X.
Per Kempie: "Use weighted implement/s of your choice to get a total of 10,000lb from the ground to overhead and carry your implement a total of 800m for time. Partition and rest as needed. No rules on how you get the weight overhead.
Using a 135lb bar you would need to perform 75 power cleans and push press to get 10,000lb overhead. "
Women's Big Dawg, 7000lb goal.
Pack: Move as much weight as you can in 20 minutes and Take your weight with you for a 5 minute walk or run.
Puppies: Move as much weight as you can in 15 minutes and take your weight with you for a 5 minute walk.
Move 7000# from ground to over head.
10 clean and jerk 65# bar
Walk with bar 80M
+10 clean and jerks
7150# in 38:10
22:43 as rx'ed, first time with the 135lb broomstick.
This one was a baseline WOD for me as I've never attempted this at 135 and it nearly beat me. I didn't have much of an expectation level going in but I thought maybe 10 minutes was reasonable. I was wrong and I knew it after I failed on my second rep. It probably took me to about 15 reps to really get comfortable and by then I'd probably missed about 5 or more reps. Not being able to dump the weights (at the hall, no bumpers) was huge limiting factor because I probably would have just dropped the bar after every rep. My shoulders are smoked and they felt like glass going into this one...
24 minutes, brutal. Next time, Isabel, next time...
#97 brianc what OPT means is that he practiced some snatch-related movements before and after the WOD. Snatch balances are good for practicing landing in the squat with the weight overhead and pulls are good for the second pull, usually using weight heavier than your 1RM...
24:43, not 22:43. Sorry for the multiple posts.
65 lb bar
Been slacking for about 2 months, and time to make time
For time: Snatch 95 pounds, 30 reps
Complete in 2:59
Third WOD since shoulder surgery;
20 x 95
10 x 115
Gaucoin and Patrick. Thanks
15:04 as RX'd
Coach, let Isabel out of her box to play a little more often, I love Snatches!!!!
15:04 as RX'd
Coach, let Isabel out of her box to play a little more often, I love this workout.
knee injury prevents jumping or squatting at this time so modified workout with advice from OPT to
30 reps - 64# muscle snatch x sets with approximately 2 minute rest btw. set one was 6:04 with reps broken into 10x3, set two 6:10 with the same fractioning.
pre: upper body warm up with broomstick and KB arm bar stretch followed by 5 sets of the burgener warm up minus the power snatch.
post: hang position snatch pulls - 5x3 @ 110lbs
I did this work out like I see grace done by the elites.
They use power cleans so Power snatches are ok?
I heard once a full clean is a failed power clean.
I focus on form for maxes and slow lifts and speed when it is timed am I doing it right or should I list as mod?
I like this movement a lot (snatch), almost as much as I like the push jerk. Still relatively new to both, though, so that plus a recent should tweak forced me to scale to 65#.
5:35 (sets broken to 10, 10, 5, 5)
I like these big-movement, skill exercises (i.e. the O-lifts). Too bad I had never done them before Crossfit. Now need to get them down good - but that should be easy, since they're fun...
I've been reading about Crossfit for about a month now and this is my 2nd day coming off the sidelines. Its extremely motivating to read everyone's posts.
Today I got to meet the snatch for the first time since high school.
45# x 30 reps (broken into 4 sets resting long enough to rack, take a breath and unrack). - 8:14
6:44 - but kinda ugly
#125 Kevin M, it says snatches so you go deep, baby. Power snatches would be listed as just that so you may wanna mark your WOD as modified.
Just a lot of squat therapy today. Knee needs it.
95 lbs. 30 reps, form needs work. 9 minutes.
Only had access to a weird curling-bar, so, according to Gaucoin, I "modified" to power-snatches at 90 lbs.
In Astoria, OR.
Really happy for you Kate.
20 @ 75#, 7 @ 85#, 3 @ 95# in 14:30, could've done more weight faster, but I am still learning proper form.
Form = pathetic. Maybe worse.
Need Oly Coach.
took it slow and worked on good form for each rep. Impressed at how working on developing hip mobility has really payed off, 135lbs was my max 2 months ago on snatch. Still have to work on going all the way to a full squat when catching.
male 16 yo
65lbs. - 30 reps-- 12:39
could've goin a lot faster, focused on form
6:31 using 75# for the first five reps then backed down to 65# for the remainder of the WOD. Really need to work on being able to go deeper in my squat but I think the lower weight helped a lot.
Also ran 3.7 miles in 28:22 this morning before the workout to start off my day. Good times, good times.
mile - 8:52
First time with snatch, tried to worked on form but still not 100% comfortable
45lb. bar - several reps
15 reps @ 65 lbs.
15 reps @ 95 lbs. total snatch time 13:16
100m run :16.53
5 Muscleups :58 seconds
CFWU X 3
Not quite as prescribed.
45lbs X 30
First wod back from vaca. Took it easy 115# 9:57
shared bar with 2 others, loading and unloading bar between each person.
45# approx 22 min
post: hit 150 balls at driving range
Thanks for response
but grace is listed as clean and jerk so when eva, annie, nicole and many others did it with power cleans that would be a mod? I think some one made that point
I recall Coach having a response stating the work was the issue in that case, but maybe it does not apply for Isabel. You have more experience than me.
So for clarity i will detail next time, thanks again
33M / 186# / WOD #132 / CFT 825
"Isabel" for time:
Snatch 135 pounds, 30 reps
WU: Broomstick x 10, 15lb x 5, 45lb x 5
WOD: unintentionally sub'd power snatches 95 x 15, 105 x 5, 115 x 10 in 9:40
This is my first real hack at "Isabel". I need to stretch my hammy's better and go deeper in my squat catch. Great article in the CFJ this month on Hamstring flexibility.
This was my first time to see the snatch make the WOD so I simply practiced the form. I did 30 reps with just a broom stick of the snatch balance and then 30 reps with a light weighted bar of the full snatch. Worked on form but still feel it in my legs.
Thanks for the excellent video clips for those of us still learning the moves. The snatch balance was particularly good for learning the move.
Crossfit is so addictive.
95x5/105x4/105x2, x5/115x2, x2, x2, x2, x1/105x5, x4
Form work- I've done the snatch before, but thanks to the vids I'm seeing that maybe I wasn't really. I'm feeling the form now and looking forward to doing this workout again.
I smell lots of OVHS coming up.
Moving this week, so I'll be spotty on the WODs- too much to do.
mrs. McC and I are very happy for you Kate
lame showing...135# too much for bum knee
95# 30 reps---3:15
pre-snatch balance to 109
wod mod'f 75# - 4:28 broken up as follows 5,5,5,2,f,3,2,f,3,5
next time I'll try to use 85-95 #
post-snatch pulls 152#x3repsx5sets
used 45lbs bar x 30 reps - was the highest weight i could go without falling forward. Need practice on these. Thank-you to my 8 years old niece Sarah for counting my reps!
post: 2.5 km run outside
Snatch - 30 reps
9 - 45lbs
10 - 95lbs
6 - 115lbs
4 - 135lbs
Form was poor at 135. Failed to complete last 2 reps.
Derek - 75# - 2:40
Alexis - broom stick - 1:34
5:04 as rx'd
Nervous system still smoked from the Games.
Will be concentrating on the O-lifts for the next while, so will only tune in the the WOD's when I can fit them in. Planned on doing snatch and overhead squats today anyway so decided to do Isabel. On a side note, had to do this one at a YMCA in Edmonton and I dropped my 29th rep to the floor using metal weights. I think you could probably hear a pin drop after, people were freaked out.
37 yom 160#
Used 65# (still getting the form down)
5:50 w/ 95lbs form started to go at the end.
6:40 with 55# snatches.
3 min rest, then
3 min jerk set with comp bell
3 min rest, then
3 min snatch set with comp bell
split snatches (can't do OHS)
never done them before, so eased in
5 singles 83 lb.
dizzy on the last couple.
have a good night.
Quite a few warm ups with a garden tool.
Subbed to 95#: 5:40.
95lbs in 5:34. Need to do more weight next time.
breakfast: run 45 minutes = 6.15 miles
30 x full squat snatches from the floor @ 65#
wow! i didn't realize how taxing snatches can be. these made me sweat more than the run. not so sure on the form. redid a handful of ugly reps. will push thru faster next time.
threw in a few sets of max kipping pull-ups + dips.... started to feel a bit shaky
30 x full squat snatches from the floor, broomstick only
Nervous of how I'll balance when I do use weights! More taxing on the legs than expected.
1st official CF workout YEAH! Used to be a gymnast so am looking forward to reconfirming that I actually have a capacity for fitness :)
on a workout like this, i do not think one should time him/herself. cleans and snatches are quick, explosive movements that require good technique, coordination, etc. i've always kept the rep range with these lifts between 1 and 5 so as to maintain the explosiveness and good technique. i've been told this not only by strength and conditioning coaches, but also former olympic lifters. explosiveness is the priority here. anyone agree?
power snatches x30 total
snatches x30 total
wanted to do more, but decided to sit in sauna instead.
2:45 using 65#. Tried to focus on form... no form at 95#.
few reps at 105# and 95#. Decided form was too poor. either not able to squat deep enough with weight overhead or took a few attempts to get up.
Did WOD at 65# x 30 in 6:25. Decided had to work on form to progress later with weight.. Was a weight where the form was decent.
Bike to gym
CFWU x 1
Could have gone lighter/faster, but this weight made me concentrate A LOT more.
6:30 w/ broomstick. New to CF, want to work on form.
Worked snatch form then did Helen. Oly lifts need some work, particularly ankle flexibility.
Really frustrated with power lift movements (squates) that require heel to stay on ground. And I'm on the way to a knee injury if I don't get out the hammer and chissle and loosen up my ankle flexiblity, or raise heals with a 2x4.
Worked on formed, and stretch achilis tendon. Tomorrow is a new day.
scuba lessons here I come.
warm up on 5 broomsticks, 5 15lbs weight aerobic pole, and 5 short bar.
WOD done with 45lbs
For Technique and Form
1 per minute on the minute
8:45 as rx'd, full squat
left knee a bit tweaked so wasn't in a big hurry
Subbed 115# 10:25
M 50 69 180 CFT 735
95 lb snatch
On vacation again today. Did a "Nicole" wo. 4 rounds with 25 pu's each time and 300 meters into my fifth round.
Nicole: sub'd 60# snatch
all 95# = 7:39
CFWU 3x15, Situps are feeling good
- 1st 10 @ 45
- 11-30 @ 65
Working on dropping my lower body quicker.
Ran for 30 Mins afterward. Felt good.
10 min run, Burg' warm-up
"Isabel" @ 30kg
2 x 15es DB swings @ 15kg
Three rounds of "Cindy" to help my wife finish off her 2nd CF workout :)
24 yom 87kg
Sub'd cleans for the snatch as my technique is not that good yet. Did 30 cleans at 60 kg.
Will get this tomorrow. Gym closed early on me. Ran 1 mile for time. Felt like crap. 6:54. Blech.
1.5 mile warm up run 10 mins
Did the thirty as 5 sets of six reps 7:20
Full load 135lbs
Enjoyed this as it followed a terrible day at work and I really took it out on the metal!!
Just off to nail today's WOD.
Best Luck to everyone.
"Pain is temporary..."
warmed up to 135#.
form not the greatest but I managed 12 min.
8:45. I suck at snatches, did 95lb. Next time, maybe 105 or 115. Lots of funny looks at the gym, though...
scaled to 85lbs to work on form.
Mike: Didn't do workout, just worked on form with bar, and 65 lbs. Left arm was very sore after practicing MU's on friday...bad move.
Erin: 45 lbs 5:16 still recovering from back strain.
Jeff-1st time as rxed-10:30-next time work on catching snatch further back over head.
Charity-subbed 54#-4:03-too light- practiced 68#- use 68# next time.
snatch practice with broomstick and various different light weights.
BUT ... subbed 95 lbs. (Still got pretty winded though.)
This movement is still quite foreign to me, so before I go for the big time, I want to get my form right. It's getting better, but still not there. After the usual CFWU x 3, I warmed up with a broomstick, a 45-lb. bar, 95 lbs., and 135 lbs. to gauge my form. Decided 95 lbs. was the best for today.
Next time, work on bigger explosions from the legs and dropping down lower under the bar.
My first experience with snatch so I subbed 65# and did 30 reps in 7:34
age 30, bw 175#, 5'10"
115# snatches * 30, broken into sets of 3&4. 11:40
Need to work at getting deeper
sub 115# from hang. did not time
45x5x2, 65x5x2, 95x5x2, 115x5x2, 135x3x3, that when i knew 135 was too heavy (for now). for most sets, 1st rep was a power SN then a OHS. caught the SN deeper with each rep. all reps were from hang. warm up took a toll as this was the first time i did SN for reps. next time fewer warm up reps.
really suck at this lift. my knee tweeks a little trying to catch the wt in a low position. worked on form with 45 # and 95# didn't time it. better start bwu with cfwu's
DONE JULY 8
ring dips, knees-to-elbows, squats, pushups, goodmornings
Snatches to work on form and realize that I can't catch the snatch in full squat. Also realized I could do the split snatch from the Josh Everett video pretty well.
30 x 95# split snatch
Is the split snatch O.K. for this one? You mentioned in the video that you don't see it in competition much anymore, but it must be legit if you see it at all.
Thanks in advance for any response.
70# Hang Snatch
Age 51/BW 240#
snatches w/75# (broken 5 sets of 6) 7:30
11:50 (35 kg) (recovering from a hamstring injury)
Warmed up with Mary (time posted there)
about 9 minutes (15 kg)
First workout day back from CF Games and vacation.
1st time ever on the snatch so I used the broomstick. I did more than 30 and also worked on my OHS and shoulder flexibility.
scaled to 68#, worked hard on catching it low but really was somewhere in between a snatch and power snatch
CFWU x 1
Snatch balance practice and OHS, warmed up to 95lbs.
Worked sets of 6. First 2 @ 65lbs, last 3 @ 75lbs. Wanted to go heavier but felt like I was hyperextending my right elbow, might be doing something wrong?
Snatch definitely needs more work, but today went better than I expected.
13:35 95lb bar. I love these workouts because I get to work on a lift that i'm weak at and get a gread workout!
Warmed up w/ bar and 65lbs
Used 75lbs and worked on form
10, 5, 5, 5, 5
Did this on 7/8, one day behind.
2/3 CFWU (-pulls/dips), Burgener WU
As rx'd - 10:55
Rested for 10 then ran 4 x 400, with 2.5 to 3 mins in b/w each. All 400's done at 1.5% incline, at sub 6 min mile pace (under 1:30 each).
Did this with 115# first in 5:30 something.
Sets of 5.
Thought to myself "Self, you can do that with 135."
So I did. 14:42. Painfully slow, as the gas was partially out of the tank from the first 30.
Amazing how just a bit more weight makes form and explosiveness that much more important. I was seriously out of breath on the 115's, but less so on the 135's... probably due to the much slower pace.
I'm a day behind, doing this on Sun., 07/08
I'm very weak at snatching. I had to sub power cleans.
Warmed up with 10 min. on lifecycle, 3 rd. mod. CFWU, and 22 min. easy run.
Power clean - 135# X 10 reps; 95# X 10 reps; power snatch, 45# X 10 reps
My shoulders, quads and hips are just not flexible enough, yet to do the snatch.
11:56, 124 lbs.
second pull okay, four missed attempts coming out of the hole
95# power snatches...have trouble going deep on squats. Spent some time after the workout working on overhead squats. Worked from 45# up to 75# going deep in 5-rep sets.
Did the snatches today in about 13 mins. Form is lacking, I need professional help!
Went backpack camping with the kids yesterday, 1 mile hike down and up a river bluff in 95 degree heat. Water pump at the site was broken, so took a few farmer's walks as well with a 10 L canteen.
time w/ 135# snatches (not very deep on the squat)- 8:55.
Snatch Balance 25#x15, 75#x15
Snatch 115#x12, 115#x8, 115#x5, 115#x5 in 6:05
Snatch pulls 165#x3x3 sets
Thanks for your post OPT, I get alot of good ideas from the non-beginners who share their training programs with us.
Snatch 135 pounds, 30 reps SUB Hang Clean & Jerk
Just one more point I wanted to share.
As for the squat snatch and the power snatch, they sit on a snatch continuum with load being the independent variable and depth of catch the dependent variable. To think of them as different techniques is to miss the point of snatching nearly completely.
The above is a quote from Coach.
He was not discussing Isabel so it might not apply. But I believe it does.
CFWU x 3
WOD: "Isabel"(scaled down)
95# Snatch x 30 Reps
135# for 13, 95# for 17, 2:45. Form got bad on last few 135#. Did "Cindy" also 12 sets in 20 minutes. All in all awesome workouts. I did a few snatches with the bar at first to work on form. Always room for improvement. Also included some Abs at the end.
CFWU x 2
First time doing snatch. Technique was lacking -looked more like a power snatch with a bit of a press up. [Practiced technique on the following day before Cindy]
65 x 5
95 x 5
115 x 5
135 x 5
115 x 5
95 x 5
95 x 30 = 3:30
More work required
3 CFWU 10
30 x 115# snatch - 8 minutes
cfwu X 3
First time doing Snatch
135lb 1-3 not great form. too heavy
95lb 4-15 good form
105lb 16-21 good form
115lb 22-26 good form
135lb 27-30 good form
Tough at first it felt too heavy and I wasn't doing good enough form then I went lighter and it was good all the way through
CFWU x 3
Weight: 45 lbs.
Time: 7 minutes
WOD: 30 snatch at 95#
Next time 10lbs heavier.
Practiced Handstand PU's after
cfwu x 2
30 reps in sets of 5 @ 65#, 75#, 85#, 95#, 100#, 100#, 105#.
Done after tabata workout and cindy.
Focused on form and stability in bottom position.
2 sec pause at bottom.
56/M/190 8:20 @ 95lbs
46/F/125 12:05 @ 42lbs
(done 7/9/07 after 3 rest days)
22:20...No HR info.
Sub 115#. Resorted to single reps after about six or so. Good news-hook grip is much improved; bad news-about 8 mins. longer than last time. Focused on form more than speed so maybe last time was much worse form.
bw - 175
135lb Clean/Jerk x 30 - 7:43
First time doing snatches
Snatches x 30 with 85lbs: 19:54
Definately need to work on form. Wasn't going deep enough into squat such as OHS, almost doing a press on the way up.
45lb snatch x30
With my max at only 60lb, 45 was tough enough.
95lb for 15
115 for 15
First time really doing snatches. Didn't go for time. 95lbs, didn't feel comfotable with my form of technique until about rep 12. 115lbs my have been good.
as rx, 135lb @14:50
abysmal form, not getting under it.
Finally got this one in today.
135 lbs in 14:44, a lot of power snatches, some I got under ok, most were received in a more upright position.
?'s about todays wod
working on my form for snatch. bar or broomstick for form. but as a sub or mod for this wod...
30x ohs w/ 95#
30x dl w/ 95#
30x hang clean+jerk w/ 95#
was this an appropriate sub/mod?
i did this in the PM and did Cindy in the AM. is it ok to do 2 wod on the same day?
28 YOM, 186lbs
115lbs x 30 (3 sets of 10)
Will do 135lbs next time!
95# snatches, from the floor on each rep.
First time doing snatches.
Used 115# for all 30 reps.
(the rxd 135# is pretty much my max so I might still be at the gym trying to complete this...lol)
Tried 135, form bad.
Scaled to 95: 4:40
Probably should've done 115#--will up next time.
125# (up from 115 last time)
Did 4 then 3 then pairs. First one in each pair was pretty good. Second was about a half squat.
Lightened up and practiced to full squat.
Tried to practice snatch pulls but my grip and sweat limited it.
first time snatchin'
75lbs x 30 in 5:05
need to work on form, but this was a good scale down.
first time weighted snatch. 26kgs; 4:30
Proper form non-existent. All much more like power snatches. Neglected to time. Did 5 at 90lb, 5 at 100, 15 at 110, 5 at 120. A number of fails at 110 and 120.
95# Power Snatches - 5:38
95 lbs (I don’t do a full squat for my snatch, although I can manage this load pretty easily, not sure if I should increase weight or continue to work on form with this load?).
Snatch 30 reps - 12:20
form bad at the end
did this on 7/11/07 PM
used 45#bar 5:41
Round about 7:00 with 5# full squat, form day today.
95# snatch, 30 reps, 11:00
ugly, ugly form.
In answer to above asked questions: Form first, always.
The quickest way to mastery is: 1: Technique, 2: Frequency, 3: Intensity
Done on Thursday 12/7/07
Isabel 30x Snatch
5x 20-22,5-25-27,5-30-32,5 kg. Time: 9:45 min.
5x 60-100-130-130-130 kg.
Have fun, Johan
45 x 5
75 x 3
95 x 3
Workout completed 11:46
Subbed 115# Hideous snatches
95lb, mostly power snatches
followed with 20x snatches@65lb for practice
115# worked proper form, not time
CFWU x 4 (HSPU's, OHS, Pull Ups, SITUPS)
Snatch Balance and OHS w/ Broomstick for technique
Did Grace - Clean and Jerk 135lbs x 30 for time
4:57 - 1st time w/ Grace
10 x 3 w/ 45lbs - OHS and Snatch Balance
Debb - 4 Rounds
OHS x 10
Pull Ups x 15 (Rubber Band assist)
Push Ups x 10
Sit Ups x 20
Curl and Press x 15
Snatch Balance x 10
44 y/o male, BW 204
The weight seemed very doable, but I think my form needs work. I'm sure I'm not squatting low enough. Seems more like a rowing motion.
M/21 bwt: 149 cfwux2, Burgener Warmup
30x 95# Snatches: 17 minutes
CFWUx2 (16 min)
30 x 45# snatches for form (6 sets of 5 w/ about 20 sec rest in between) (12:30)
practiced Overhead squats afterwards w/ 65#
practiced Sumo HP w/ 55# and 75#
-a few months into crossfit and I love it!
Did 30 in about 18 minutes.
Used 95#, 105# and 115#
I stink at these.
13:37 with 45 lbs. bar / form ok / good to increase weight to 65 lbs. next time
8:38, 95lbs, increase by 5-10 next time
30 snatches, 95lbs
giovanni - 21:50
10 x 65#
5 x 75#
5 x 85#
5 x 95# (bad form)
5 x 65#
20070908 0800 BWT=220
CFWU 15x3 (+10-5-5 HSPU)
WOD070707: Isabel: (30 reps for t) SN (135#); sub 95#; t=7:47; 115# too much, one miss, no drops...weight will go up with bumpers
Full squat snatch, should be able to trim a min or so next time, had a couple of misses
First time snatch. 65#. 13:01
first day of crossfit!
bar only (45#?) 30 reps. 17:50.
viva la revolution
30 1.5 pood kb snatches