April 19, 2011
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 110120.
In a perfectly executed clean, the arms should be used solely to pull the body under the bar, which requires bending at the hips. The arms bending before the hips retreat is less efficient.
"Push Yourself Beyond Limits" with Hector Delgado, CrossFit Journal preview video [wmv] [mov]
CrossFit Kids power clean box jump workout at the Arnold Sport Festival - video [wmv] [mov]
"Good, better, best. Never let it rest. Until your good is better and your better is best."
Posted by lauren at April 19, 2011 5:00 PM
- Tim Duncan
Default Snatch is indeed a Squat Snatch if I'm not mistaken?
From the Newbie archives:
Bring on the Snatch jokes! How can you not like an exercise, or a place, that shows us a 60+ yo Marine who wears a shirt that talks about a "great snatch"?! Yup...I'm talking about Mike Burgener, Coach B, our CF Olympic lifts coach. Yup.
OK, a mono structural strength day with one of the dynamic, "speed" lifts. The Snatch requires strength, speed, agility, accuracy, balance, and let's just say it...the balls to dive under the bar. 1-1-1-1-1-1-1 means we are exploring our 1-rep max; 7 attempts to achieve that 1-rep max in the snatch. We are a little bit (OK, a lotta bit) lenient when it comes to our CF competitions and the Snatch. It's OK if you press it out a bit at the top. Power Snatch if you can't get into the squat. All cool.
Without any other qualifiers a Snatch starts with the bar on the ground, hands well, WELL beyond shoulder width on the bar. From the ground the bar is lifted overhead in a single move without pausing at any spot once the movement starts. This is an exercise that simply can't be described in words. Do yourself a favor and look at not only the videos above but ALL of the videos of Sage Burgener over on the "Exercises and Demos" section demonstrating the Snatch.
Warm-up for this one? I do the standard CF W/U, 3 rounds of 15 PU/15 dips/15 SU/15 hip extensions/15 Overhead squats with a PVC pipe/15 Samson stretches. THEN I do the Burgener W/U. You can find it...wait for it...in the FAQ and the Exercises and Demo's.
Never done a snatch? Bummer. Really. But listen up, if you've never done a Snatch don't do it for a one-rep max today. Seriously. Spend lots of time watching videos, doing the Burgener W/U, and practicing with a PVC pipe. This is a very technical lift, one that is truly beautiful, physical art when done well. But it's also pretty dangerous if you don't know what you are doing. Take your time and learn to do this one well.
Got Snatch? Go for it. No? Skills day. 3-2-1...Go.
Comment #14 - Posted by: bingo at January 19, 2011 5:40 PM
Yay strength day. Can't wait.
Anyone else hear Charles Barkley talking about doing crossfit last night on the post game show?
LOL @ shrug triple extension joke
Crossfit Kids representing at the Arnolds!! Good on Duncan and Jack. Props to Jeff and Mikki Martin for developing this program, and to Coach for pushing it to the forefront.
Crossfit Kids, forging the future of fitness!
Way to go Hector! Very inspirational…just shows, when you decide to do something, it can and will be done if the resolve is there.
really is time to fix the leaderboard now guys.
so many people on the australian leaderboard 50 places lower than they should be or who go from 30 to 55 to 200th.
even on the main page, Neal Maddox is about 4 places lower than he should be. Either the overall placings or the individual week placings are wrong
it's week 5 now. it's a brilliant concept and it's brought a whole load of excitement and interest to every box around the world.
but it's time to get it fixed
Anyone know if the reebok shoes in the photo are good for lifting (firm, not squishy sole)? I like the classic look.
@#2 - I did!!! I thought it was great!!!! He has no idea what he's in for!! He said something like "I'm gonna do a little running and a little weight lifitng..." I just thought, "I wanna hear what Charles has to say in about a month." :)
For the picture and commentary.
Is the retreating part talking about the rebend in the hips after they reach full extension?
If so, as you are pulling yourself under the bar, wouldn't your arms bend and hips retreat at the same time?
I guess I would need to see a video to understand this. Please post, it would be greatly appreciated.
You know what else makes cleans less efficient? Reebok zigtechs.
Hector is the man, along with all the others that do what most think is not possible, a no excuses person. Keep up what you are doing, you inspire us that have disabilities in our heads that tell us some things aren't possible. Guess you prove that BS wrong! Thanks!
does that just mean a total of 7 reps? Or is that 7 separate sets?
Check out the action and how much she comes off the ground while lifting through the clean. Its all about momentum. Enjoy!
Way to go Hector for serving your country AND now doing Crossfit. You are an inspiration!
Thanks for your service and sacrifice you mofo badass you.
lol @ doing oly lifts in those shoes. Looks miserable.
Yeah, I heard Barkley last night, that was pretty sweet. I would like to see Kenny Smith do a few WODs though after he was talking all that smack to Chuck.
what if I cant do a snatch.....
I have a hard time with over head squat, I can only use 12# for that....
Glad this lady got on the mainpage and so far everyone is talking smack about the shoes and her ladybits.
It's not right to talk smack about a pair of shoes until you've worn them. I swear by my Chucks, but I wouldn't turn down free shoes. Maybe this will inspire Reebok to make a more functional shoe targeted at us.
Hector... you are beyond inspirational. That was amazing
Please make a flat shoe. Asics has done it with their Resolve shoe, Converse has done it with their Chucks. Don't try to make us think that a spiffy wavy gimmic shoe is going to make us do Fran any faster.
We know the selling out is in process....please try not to make it feel like you're doing it at an Olympian sprinter's pace.
@ #13 mbard:
It is 7 sets of 1 rep. So you basically max out 7 times. Take whatever break you need to recover fully.
Did this this past Friday and got a PR of a body weight full snatch! practice makes it perfect. when you hit a good snatch you will feel it, and forget about those shoes in the picture please don't try to wear shoes like that to lift unless you have to, they are not stable under a lot of weight, other wise you will see Oly Lifters wearing shoes like that. any way I though I share. also for some people talking about the jump, the higher you jump the harder it is to get under the bar, gravity always win. I would reccomend to watch videos from Pyro Dimmas or videos from bulgaryan Oly Lifting team, or videos from some of the elite US lifters Chad vaughn, Kendrick farris, ect, I am new to the Oly Lifting sport and being doing crossfit since 09 and I love it! Have a nice one everybody.
I post something but it went to the filter, before all the talk comes up, I just want to say nice Picture. :)
3. 135lbs Fail
4. 135lbs Fail
I really need to work on these. If I can clean and press 135, should I be able to snatch it or, is this common?
The chuckster just gave a shout out to crossfit atlanta on tnt
The Chuckster just gave a shout out to crossfit atlanta on tnt
The CrossFit games are sponsored by Reebok this year, that's why you see everyone in all the mainpage photos and new vids wearing Zigtechs. It's probably in the advertising contract somewhere between the two of them. I personally would never wear them for any kind of power or oly lifting.
warm up: bar, 95x3 115x2 135 155
wod: 175 190 200fx5
real close, someday i'll get 200.
Did this wod after 11.4. Kinda looking forward to doing it again!
SUPPOSEDLY, Reebok is in the process of creating an entire line of gear just for Crossfit (in the Coming to America series in the Journal they talk to Mikko about it), but I have no clue when the shoes will come out and what they'll come up with..Don't really know what other "Crossfit gear" they could create though..
I understand the marketing and sponsorship, but I do miss seeing people work out in shoes that aren't "energy drinks for your feet".
Hector, thankyou for your service and sacrifice you are a true inspiration to anyone in or out of uniform.
first time doing snatches but i had an experienced spotter. He helped me get the basics down after the warm up and was able to go
Felt good, looking forward to working on it more
Get over the Reeboks people. If you don't like 'em, don't wear em. Most of us won't be doing crazy heavy cleans/snatches so shoes won't make a difference. It's in the technique, not the shoes. Remember Air Jordans? If it was the shoes I would have been a lot better basketball player.
What's a good PR for a 1 Arm BB Snatch?
Still learning snatch form: 95, 105f, 105, 105, 110, 115.
Then day 15 of 100DBC.
Then 3RFT: 31 X sumo deadlift high pull @95#, 15 ring push-ups, 750m row ---- 24:30.
Completed this with dumbbells
75 85 95 105 110 110 115
where can i find out the standerds for certain workouts?
Where can i find out the standerds for the workouts?
110-130-140-150... i had to stop cz my shoulders started to scream out pain.... i think i over trained myself by not having rest days....
do you guys have any idea what i should do? cz theres a possibility that i cant crossfit for days....
chuck has been talking about crossfit for three days now, hes got the bug, i love it. addiction..
65, 75, 90, 100 fail, 100, 95, 90
New to CF, so just playing with it today.
My squat is not low enough, and I have a bad habbit of pressing up the last 3-4", but glad I'm part of the program coach!
Hector Delgado, I salute you.
Hector- Thank you for your service! You are an inspiration.
Then did Helen - 11:33(P.R.) previous-15:15
Previous snatch pr is 150lbs
Previous overhead squat pr is 160lbs
Today, I got 160lb snatch, 10lbs more than bodyweight
Did 95-115-135-150 to work up to my pr. No missed lifts. Then jumped to 160. Had exactly 9 missed lifts. All on video. I was getting perfect hip extension, but the squat was a fight each time. Always lost the weight forward. Practiced coach B's snatching to the pocket video then got 160! Good day
Thanks for all the input, suggestions and encouragement, bingo.
Hector, your drive is such an inspiration. Thank you for your service.
My failure on 1st 105# was no squat. 2nd & 3rd were simply failure to drive it all the way up.
Frurstrated to feel very little impact, I finished with OHS 10 x 105#, 8 x 115#, 9 x 105#.
95, 105, 115, 125(f), 125, 135(f), 135(f)
95- 95- 115F- 115F- 95- 95- 95
Disappointed b/c I got 125 up last time, wondering if I didn't use bad form the last time to get the higher numbers.
Bingo- awesome post.
Mark G, comment #32- That comment is childish and inappropriate. I bet you wouldn't go into her affilate and blurt that trash in front of a class. Not cool.
The Good: CrossFit
The Bad: CrossFit Games Leaderboard
The Ugly: Selling out to Reebok
Still learning the ropes on this lift:
115 (previous PR)
135f (very close though)
Need to work on these.
Hector, i salute you. Greetings from UAE.
65(x5), 75(x3), 95, 105, 115, 125, 130
PR by 5lbs.
Great job Hector!!!
I thought we were to use our real name in post?
"We gon do our best, never let it rest, til our good is better and our better best"
Stephen Marley- 1999 one good spliff
Form was awful. Need to get below parallel.
First week back on crossfit after 6 months of inactivity due to viral and breathing illnesses. Still sore from Monday's WOD! Not done snatch in a while but feels good to be back!
at #2 (bingo): Thank you for the advice. Skills day for me.
First time doing squats - worked with an experienced friend:
My first day doing trying the snatch. Looked like:
Felt like a good exercise, just need more practice. Anyone one here in Sigonella, Sicily? I could use some pointers for the bigger movements.
Wow Hector. Inspirational to say the least. Amazing. My legs suddenly aren't very sore anymore.
Bingo, what would CrossFit and visitors to this site do with out you. Jeez.
Does it count if you need to press it out at the top a bit?
My snatches are basically power snatch,form sucks due to inability to OHS.
135, 145, 145F, 135, 145, 145, 150, 155 (PR)
Barely got the second 135 up so I am glad I didn't go for 145 today. Great weights as always people.
Not sure I did these right. I watched the videos and the demos and it felt right, but after reading some comments I think I am going to get a video camera out and start taking some advice on form and technique.
140 - 165, which is just a few pounds below bodyweight
Good luck with 11.5, everyone!
Did as power snatch.
Make up day, so, did one round of yesterday's WOD first in 7:11.
Then, today's snatches, as full squat snatch.
Just read Bingo's post. Disregard my questions.
results hung up in the filter.
135, 145, 155, 165, 175(f), 175(f), 175! PR (+10#)
1) Thank you very much Hector Delgado for your service to this country. And thanks for kickin' *ss with CrossFit, very inspirational.
2) Reebok haters. Get over it. Last I check, the mainsite, which offers FREE workout programming has zero ad space. I love Google too, and see all kinds of ads. I don't own a single pair of Reeboks, but I'm very happy that they've decide to support a site/movement/business that I enjoy daily. It's not like Marlboro or Virgina Slims or McDonald's has sponsored CF and the CF games.
Worked on light snatch (squat).
70kg-75kg-80kg-85kg-87kg-90kg (198#) PR
First time trying these, and fell on my butt with just the bar! Decided to wait for an instructor but managed a PR in Power cleans 195x1 and PR in Deadlift, 365x5.
121, 121, 121, 121, 121, 121, 125x
1 X 7 Snatch
Then 30 K's to E's
Run 400m x 2 for warmup.
Lightweight squat snatch skill practice, 3 rep sets, 45lb, 65, 85, 95, 95, 95, 95. No bumpers at the globo, no dropping the weight allowed.
100 burpee pullups for time, 12:30 (PR).
dumped my 120 attempt safely before landing on my butt...be careful out there not thinking you're still a newbie!
A couple of folks had their questions answered, and we have no idea how many didn't need to ask. But since you asked:
You know, because I don't want you to think I'm not responsive to YOUR needs...
180x0 (Lost out front)
200x0 (Lost out front)
200x1 (Ties PR)
205x0 (Lost out front)
First time I've made 200 in about 2.5 months.
All weights in kilos.
Warm up: 3 pos work, 20k
5x power/full 30k, 40k
WOD: 45k, 50k, 55k PR, 58k(f), 58k PR, 60k(f), 60k PR
135, 155, 185, 195(f), 185, 185, 185 power clean and then overhead squat.
135, 155, 170, 180 (Fail), 180, 190, 200 (Fail), 200, 205 (Fail)
200 ties my PR from a few months back.
Started doing Power Snatches
1-175 (fail on account of not catching in the lockout position)
175 fails to finish
W/U: SP, 45x10 - 65x8 - 85x6 - 105x4 - 125x2 - 130x3 - 145x3 - 160x2; Burgener warm-up; snatch balance, 3x1 at 45-65-85.
As Rx: 95-105-115-125-135-145-155(f)
Off PR by 20#. My upper lats are a bit sore and my left shoulder injury is a bit raw, so I wasn't too concerned with the numbers today. This is always a weak lift more me anyway.
WU:Row 500m, hold squat, samsom lunges,Burgener,misc light snatch work
worked up to 205, missed 215 twice.
65, 85, 85, 85, 90, 90, 95
first 145 attempt had slight elbow bend at catch
next one failed
third was good form, completed rep
last time 125 1RM
before that 115 1RM
Completed yesterdays wod:
32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Snatch 45lbs x 5-5 65lbs x 5 95lbs x 2
105lbs x 1
110lbs x 1
115lbs x 1
120lbs x 1-1-1-1
3 minutes rest per set
Compared to 110120: 125lbs max
Not all Reeboks are bad for lifting. I own a pair of cross-trainers with a relatively flat bottom that have worked well for me.
Another goat ID'd
warmup: cfwu x 1, b. press 45x10, 95x10; press 45x10; snatch 55 x 3
cashout: 5 low-bar muscleup progressions; 500 m. row; foam roll ITB
Worked up to 115# for 10 singles
8 months post op rotator cuff repair
m/51(for the last time)/158
Really need bumperplates or floor mat or something to commit without fear of property damage. 30 year or younger joints might help.
165, 170(f), 170, 175(f), 175(f), 175(f), 175(f)
110120 - 135, 145, 155, 165, 170, 175, 180(f)
100325 - 135, 135, 140, 140, 145, 145, 150(f)
091228 - 130, 135, 135, 140, 145(f), 145(f), 145(f)
090209 - 105, 115, 125, 130, 135, 140, 145
080624 - 95, 105, 110, 115, 125, 135(f), 135(f)
080124 - 7 x 1 x 100lbs.
Lots of school related stuff to do today, so I didn't have time to go to the gym. I only did 52 burpees for my 100 day burpee challenge.
Warm-up 45-85lb progressive snatches
Failed on 1st, 2nd had bad form (power snatch), then good on remainding 6 reps.
warmup: 45 a bunch, 65 a few, 75x2, 85x2
* = more like power snatch, not full squat
185 is PR
Had it on 2nd rep but crept a little forward. Shoulders still a little tight from pushups yesterday.
Did a lot of warmup (basically 2 at each weight down to 85)
105 115 115 125 125 135 (f) 135 (f)
Did about 3 high pulls a round trying to gauge the weight. I should do less next time. On the 125 and 135 I felt myself powering it a bit up high.
I came so close to getting that last one I could taste it. I just need to get under the bar quicker and some more flexibility in the squat.
95 110(PR) 115failx5
Retired Army First Sergeant
Warm up with 45 lbs bar
95 EPIC FAIL
cfwu (1 round only),45x5PS,95x3PS
All Power Snatch (Cannot drop weight, so not comfortble with balance into the squat snatch)
Jump rope singles and 10 muscle ups.
45# X 10 (1 set)
65# X 5 (2 sets)
85# X 5 (1 set)
135, 135, 145, 145F, 95, 95, 95
I know that's 8. The 155, though a pr, was a power snatch and I wanted to catch it deep so I tried one extra time. Failed at both squat snatch attempts at 155#.
2011-04-20: 160, 170f. Note: Change grip width, 160 felt good, late WOD after travel/course.
Finished with 10-15 reps at 135#. Started a new cycle of AtLarge Results today, it's been since January. We'll see how it goes! Have a great day everybody.
70 95 105 105 115(pr) 115 115(f)
135, 145, 155 (pr match), 165 (f), 165 (f), 165 (f), 165 New PR!
"Supposing you have tried and failed again and again. You may have a fresh start any moment you choose, for this thing we call "failure" is not the falling down, but the staying down." ~Mary Pickford
Started slow and hit failure point:
65, 85, 95, 105, 115, 125 (press), 125 (fail)
This lift is pretty new for me:
Wow...who is she and where does she work out!?!?!?!
100 (f on 1st left hand attempt)
5 x 2 MU, HSPUs
I missed my second attempt at 195, but was very excited to get it the first time. It felt pretty solid, too. I didn't overthink it, and it just landed the way it should have.
65, 95, 105, 115f, 115, 125f, 125
First time attempting 1 Rep Max in Snatches.
120... failed three times then finally got it on the fourth attempt.
95, 115, 125, 125, 135, 125, 115
111# - 133# - 155# - 175# - 185#(f) - 185#
A bad hand tear prevented me from doing another rep.
121, 131, 141, 151(press), 151, 161(f), 161(f)
Then 135x5 singles. Still having some inconsistency with my snatch. But glad to get back up to 180 today. Ties PR.
Not the best, usually do snatch from a hang position, but difference makes results.
135, 145, 155, 165, 165f, 165, 165
first time ever doing a snatch, third day ever doing crossfit lol.
Worked on form first using 65# & 95#
80(f then got it)
Not solid under tbe bar @ 105
I did this workout on Friday, April 22, 2011. I ran for 5 minutes on the treadmill to warm-up. Then I did my low ab isometrics and one round of the CFWU. I did TRX OH squats and TRX Y, T, and reverse Y. My pull-ups still involve me using my left arm/shoulder more than my right. It really comes forward as I pull myself up.
I modified these to hanging snatch since my back rounds or flattens (no arch) when I start from the floor. I had Aaron watch my form.
Couple tips: push my butt back and down, don't push forward with my knees. I did several Kettle Bell towel swings (towel through the handle) to work on controlling movement with my butt. Aaron was suggesting I try Kettle Bell snatches (have to control the kettle bell and press through the top of the motion or else the weight will slam my forearm). I should really feel the kettle bell swings in my butt and not so much in my low back. Control with my butt and keep my shin angle perpendicular with the floor to make it more of a swinging motion. It's ok if my torso really bends forward. Keep the lower abs engaged.
Started to do snatches as a warmup then started to do the WOD for today.
115,135,155,175f,175f,175f,175f couldnt get under
3 sets 5 reps of 135 worked on technique
Then yesterdays WOD
Three rounds for time of:
Run 100 meters
Run 100 meters
Run 100 meters
Run 100 meters
50 Back extensions
95, 115, 135fx3, 135, 135
105 - more of a snatch then ohs....
Done 3/31 at Triangle
125,135,145,150 & a bunch of fails at 155.
Disappointing. Need to get hips open & keep arms straight!
Disappointing. Something wrong with tech. Maybe bending arms too soon. Need better hip ext.
95 115 125 135 135 135 135
Would've liked to have tried more but guys kept coming and I was BSing and lost my momentum and didn't feel like failing in front of everybody
195 (got on 3rd attempt)
65,65,65,65 weak weight, but all squat snatches with good form
95,95 power snatch then ohs
115 power snatch
first time doing snatch. worked on form.
warm up: row 500m
cash out: hang high pull 135# 3-3-3-3
135 - form kinda stinks, but still a PR
135 - maybe slightly better.
Compaare to 65, 75, 85, 95, 105, 115, 125
PR with squat snatch = 100
PR with power snatch = 155
175 rx. Ten pounds shy of PR. Still really soft in the bottom and getting buried by the bar. Need to work on receiving the bar in a tighter position and stopping that momentum.
Form improved over last time. Struggled a little on last rep
did for low weight, good form
Like last time I stopped adding weight before my form fell completely apart. Didn't count my reps.
Went up to 57.5kg (shaky), then did many reps with 50kg. Form was very inconsistent, some reps felt really good, but also fell on my butt once.
50k - 55k - 55k fl - 55k - 60k fl - 55k - 57.5k pb - 57.5k fl - 57.5k fl - 55k fl
fails were caused by inability to keep the weight overhead. need to improve form.
prev 43k - 48k - 48k - 48k - 50.5k - 50.5k - 52.5k pb
60.8 (f) best attempt
lost it mentally - didn't know / understand where movement is breaking down
4/29 out of sequence
Low back & shoulders pretty tight
WOD #79 - Done on 5/2. I think all the overhead squats are starting to payoff. Had a much easier time catching and holding the bar this time although my technique failed me at my first attempt at 155 lbs. Fixed it though and ended up with a PR by 15 lbs. I ain't gonna lie, I was a little proud of myself.
Snatch 7 x 1
Greg A.'s warmup
WOD Loads - 115, 135, 145, 150 (pr), 155 (f), 155 (PR), 160 (PR!)
-110 not squat just snatch
135,22.214.171.124-fail, 175, 175
95, 115, 125, 135, 145(f), 145, 155(f), 155(f), 155(f)
Did this a few weeks ago. Not sure of the exact date.
Full "squat snatch"
subbed power cleans
170, 175, 180, 185(f), 185, 185, 190(f)