March 22, 2013

Friday 130322

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 120413.

DannyBostwick_toes2bar_th.jpg

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Joe McCabe and Matt Hill.


"Deconstructing Pukie" by Hilary Achauer, CrossFit Journal article [pdf]

Posted by Pukie at March 22, 2013 5:00 PM
Comments

wow, just did this today with power snatch. worked up to 170. missed 180 - close.

Comment #1 - Posted by: Mel/39m/5'10"/175 at March 21, 2013 5:48 PM

Great pics on the PDF

Comment #2 - Posted by: Kevenator at March 21, 2013 6:25 PM

only did 2-1-1
155-165-165

Comment #3 - Posted by: Josh M/20/184lbs/5'6" at March 21, 2013 7:08 PM

I went for my 1 rep max squat I was hoping for 405 lb but instead hit 375 lb, still a pr. But I did 325 10 x 3 the week prior.
Heres the video,of my form breaking
http://youtu.be/5aDmSpmq8Q4

Comment #4 - Posted by: David at March 21, 2013 7:15 PM

Did this today before it was even posted!

135-155-165-185-195-205-215= 10# PR!!!

26 yr old male. 6'4" 215#

Comment #5 - Posted by: Dairusb at March 21, 2013 10:32 PM

40kg-45(f)-45-50-55(f)-55-60(f)

Comment #6 - Posted by: Brett (24/M/188cm/77kg) at March 22, 2013 12:11 AM

I have met pukie twice before...After Fran.

30kg-35kg-40kg-45kg-50kg-55kg(f)-55kg(f)

Really need to work on my o/h

Comment #7 - Posted by: Chrisso at March 22, 2013 2:00 AM

M/47/180

135-135-145-155-155-155-155

Comment #8 - Posted by: Cosmo at March 22, 2013 2:30 AM

70-75-75-75-75-75-75
Worked on sq. snatch form.

Comment #9 - Posted by: ART/M/44/5'5"/150 at March 22, 2013 2:49 AM

Nice

Comment #10 - Posted by: Jim at March 22, 2013 3:09 AM

My first attempt at snatch in over a year!
Took a while to loosen up. Balance was bad.
45kgX7

Ultrarunning+ no crosstraining= weak stiff body.

Comment #11 - Posted by: doc moe at March 22, 2013 3:45 AM

95
105
115
125
135
140(f)
95

Comment #12 - Posted by: Joe Northside m/34/70"/210 at March 22, 2013 3:59 AM

95
115
135
145
155 new pr
165 fail
135

Comment #13 - Posted by: Ramsey at March 22, 2013 4:03 AM

Saw Murph: The Protector at a preview showing last night. Hits theaters today. Great documentary that reinforces why we do Hero WODs like Murph.

Comment #14 - Posted by: Andrew at March 22, 2013 4:05 AM

40kg
45
50
55
60
65
70(f)

Comment #15 - Posted by: Reg m/22/5'6/76kg at March 22, 2013 5:44 AM

155 max

Comment #16 - Posted by: dieterb at March 22, 2013 6:04 AM

Hi all,

Regarding the WOD videos most can be seen by clicking the "compare to" link. For example, today's workout has a demo recorded 12APR last year.

Not all the WODs have a previous demo recorded, but most do.

You can also see demos of exercises from the "Exercise and Demos" link on the main CF page

For today's WOD I find it helps to (after warm up) get the motion correct using just the bar and/or light weight for a few single-reps. Then I look at my personal best from last time I did single snatches and do my 1st of the 7 reps using about 10-20% under my personal best lift, then start loading up from there, trying to hit a new personal best by the last couple reps. You want a a max effort on each single rep.

The snatch is one of the most difficult moves. If you have never done these I highly recommend going to a local CF and getting some coaching first. I had been doing CF from the videos for a year or more before going to a "box" and it was an eye opener to get a professional critique/coaching.

Enjoy!

Jeff

Comment #17 - Posted by: JeffK at March 22, 2013 6:10 AM

M 42/192/6'0"
105 115 125 135f 125 130 130x2

Comment #18 - Posted by: Mike at March 22, 2013 6:29 AM

Anybody else having trouble getting on to the Games site?

Comment #19 - Posted by: Dave Smith at March 22, 2013 6:49 AM

Do you have to squat all the way down on the snatch to make it count? My first time snatching today managed 7 sets of 132lb after warming up but found squatting low down very uncomfortable!

Comment #20 - Posted by: Leightzry at March 22, 2013 7:23 AM

re: #19 Dave Smith, about the Games site... I tried to watch the videos and they wouldn't run. (That could be the result of a plethora of operating system automatic updates that are jacking up mine & my husbands computers?) Just sayin', as I'm not a techie by any means. BYW, deconstructing Pukie was fun!!

Comment #21 - Posted by: MDMelissa at March 22, 2013 7:46 AM

oops, BYW was sposed to be BTW (by the way)

Comment #22 - Posted by: MDMelissa at March 22, 2013 7:47 AM

CFWU x2

45
55
65
75
85
95
105

Worked on the technique (going easy on my back), started to feel a little of the weight toward the end. Next time around I will be ready to step it up!

Comment #23 - Posted by: rbst m 37 5'10, 192 at March 22, 2013 8:05 AM

165(PR) 170(f) x 8...dang it

Comment #24 - Posted by: Mike Vinson/M/45/5'8/212 at March 22, 2013 8:39 AM

m/40/220/6' watched one hour of videos. They really helped. before i could only do 75# today i hit 120. not alot of weigjt but im happy.

Comment #25 - Posted by: noah at March 22, 2013 9:41 AM

95
95
105
105
115
115
125

Comment #26 - Posted by: Kevin C. (M/54/5'11"/175) at March 22, 2013 10:01 AM

12 minute amrap:
15 wall ball, 5 kg ball
9 double unders
3 muscle up subs (3 pu: 3 bench dip)

5 rounds + 15 wb

Comment #27 - Posted by: Carole (F/54/5'6"/135) at March 22, 2013 10:03 AM

Snatch 165
Clean and jerk 205

Comment #28 - Posted by: Cory at March 22, 2013 10:22 AM

warmup -

2 rnds of: 10 pullups, 30 pushups, 10 DLs w/ bar only, 10 hang snatch bar only, 10 OH squat w/ bar only

WOD - 95, 95, 110, 110, 135, 135, 155(f)

dropped weight to 135 then back to 95 to work on technique. frustrating to fail.

finished w/ 55 back extensions in 2 sets.

Comment #29 - Posted by: murphinator - M/5'10"/185/38 at March 22, 2013 10:37 AM

did some reps
got 5 at 135
barely got 1 at 155 go figure

Comment #30 - Posted by: jh 44/210 at March 22, 2013 10:52 AM

male, 40 yo, 151#, 68"

65, 85, 105, 115, 125, 125, 120

Ran 5k first then WOD

Comment #31 - Posted by: Karl at March 22, 2013 11:14 AM

1 - 7 Snatch..
115# all reps
Then
3 Rounds
10 pulls
10 Dips
Then
50 Weighted Sits

Comment #32 - Posted by: dyagg at March 22, 2013 11:24 AM

135-145-155-155-165-175-185(PR)

Comment #33 - Posted by: John D. at March 22, 2013 11:53 AM

95-105-115-125-135(f)-125-125

Comment #34 - Posted by: robthomas1234 - M/38/71"/185 at March 22, 2013 11:56 AM

95
115
125
135
145
155
155

Comment #35 - Posted by: Nicholas (M/28/5'10"/175) at March 22, 2013 12:04 PM

95
115
135
155
185
205
205
1st crossfit workout with this app. Great stuff!

Comment #36 - Posted by: Derek at March 22, 2013 12:22 PM

Weight 245 age 32 5'11

Comment #37 - Posted by: Derek at March 22, 2013 12:23 PM

65
85
95
115
135 fail!!!!

Comment #38 - Posted by: Andres at March 22, 2013 12:54 PM

M/17/170

135-155-165-175-185-195-205

Comment #39 - Posted by: Tyler R at March 22, 2013 1:13 PM

95-115-135-145-155-145-135... tried 155 three times before getting it. had to go down to finish. still trying to work it hard.

Comment #40 - Posted by: Dan at March 22, 2013 1:32 PM

Dumb question from a beginner...if you get the bar overhead without going into the complete full squat as seen on the videos, does it still count and is it still effective?

Comment #41 - Posted by: gfc at March 22, 2013 1:49 PM

as rx'd

134, 145, 155 (1st PR), 165f, 165f, 165 (2nd PR), 165f

Comment #42 - Posted by: Casey Ray at March 22, 2013 2:49 PM

M 53 195lbs 6'3"
did a scaled version of 13.3: 17 mins:
100 20-lb wall ball shots, 270 single-unders, 5.5 rounds (of 5 pull ups/5 dips). Hurt bad now . . . hurt real bad.

Comment #43 - Posted by: bobr at March 22, 2013 2:53 PM

145,155,155 fail, 145,145,145,145

Comment #44 - Posted by: Jonathan at March 22, 2013 2:55 PM

warmup -

2 rnds of: 10 pullups, 30 pushups, 10 DLs w/ bar only, 10 hang snatch bar only, 10 OH squat w/ bar only

WOD - 95, 95, 110, 110, 135, 135, 155(f)

dropped weight to 135 then back to 95 to work on technique. frustrating to fail.

finished w/ 55 back extensions in 2 sets.

Comment #45 - Posted by: murphinator - M/5'10"/185/38 at March 22, 2013 3:00 PM

M/27/5'8"/179
95
105
115
120
125
135 (F)
135 (F)

Comment #46 - Posted by: Snick Snack at March 22, 2013 4:21 PM

95
65
65
75
85
95
95

Comment #47 - Posted by: Nick araujo at March 22, 2013 4:33 PM

85/95/105/105/115/115/120

M/33/170

Comment #48 - Posted by: Evilchippy at March 22, 2013 4:48 PM


M58/185/5'9"

65:75:85:95:105:110:115

Comment #49 - Posted by: m robert weiss at March 22, 2013 5:16 PM

M/5'11/185

Power Snatch - 7 sets x 2 -75,75,75,75,85,105,105

Comment #50 - Posted by: Alec at March 22, 2013 5:50 PM

why is it that on 13.1 Julie wasn't squating when she was doing the snatch but on the WOD demo for this workout, Natalie is??

Comment #51 - Posted by: Saveliy at March 22, 2013 5:50 PM

Snatch 1-1-1-1-1-1-1 reps

Kg : 33.5-33.5-38.5-43.5-43.5-48.5(f)-48.5
Lbs : 74-74-85-96-96-107(f)-107

Comment #52 - Posted by: Saganamooo/M/24/5'5"/125(57kg) at March 22, 2013 5:54 PM

75-80-85-90-95-95-95

Comment #53 - Posted by: Jeff Gebbie at March 22, 2013 6:15 PM

thought I had the form, but I did not

so I spent ~20 minutes on form(improved,but I have to work on it more)

Hoping to join a box after I graduate soon for coaching

Comment #54 - Posted by: Greg W./22/6'4"/190 at March 22, 2013 6:29 PM

Modified for my CoCr & Polymer Knee
Power Snatch: 7 x 1
95-115-135-135-135-135-135
Kettlebell Snatch:
20k, 22 reps 24k, 16 reps and 32k, 10 reps
M/55/6’/210

Comment #55 - Posted by: Pete In Sun City at March 22, 2013 6:39 PM

135-140-145-150-150-155(f)-155(f). Then made up Tuesday's wod: 12 minute AMRAP of 75# press 4 reps, 75# SDLHP 8 reps and 10 front squats at75#.
9 rounds plus 8 SDLHP's.

Comment #56 - Posted by: Kurt M/39/185 at March 22, 2013 6:55 PM

135
155
175
175
185
190 fail ( had enough but hit my forehead)
185

Comment #57 - Posted by: hollyhog at March 22, 2013 7:04 PM

First week of crossfit, first time doing the snatch with weight

75/95/105/105/115(f)/115(f)/115

M 23/175/5'8"

can't wait to keep working on it

Comment #58 - Posted by: Dan Mac at March 22, 2013 7:21 PM

M/40/72"/185
95, 105, 115, 125, 135, 145, 145(F)

Comment #59 - Posted by: Mike at March 22, 2013 8:16 PM

Did back squats instead
5 sets 5 reps
175

Laura f/50/5'7/155

Comment #60 - Posted by: power-girl at March 22, 2013 9:51 PM

40-43-45-50-55f-53-55-58f-58-60f

Comment #61 - Posted by: Mik at March 22, 2013 11:35 PM

Do you have a list of daily exercises/ WOD for first 3 weeks of daily for beginners?

Comment #62 - Posted by: David at March 23, 2013 1:02 AM

M/41/5'11"/207

1 set every 3 min.

(kg) 30-32.5-35-37.5

Couldn't keep good form, so I switched to 1 Power Snatch + 2 Overhead Squats.

40-42.5-45.

The bottom position in the squat snatch is one of my "goats", so I did a 25kg "Isabel" afterwards, to practice technique (4:06).

Comment #63 - Posted by: Jose-Luis Morales at March 23, 2013 2:32 AM

3O KG

Comment #64 - Posted by: Wdoh at March 23, 2013 5:56 AM

135-135-135-165-165-165-165
Last two were more of a clean & press. What does it reveal that my overhead squat is seemingly out of proportion to my other similar lifts?

Comment #65 - Posted by: Tod m/43/5'10/200 at March 23, 2013 6:33 AM

145 best

absolutly terrible at this lift and 3/4 is mental as I don't trust myself with weight overhead

Comment #66 - Posted by: Bells at March 23, 2013 7:10 AM

sean
95/95/95/95/95/95/95

lorie
45/45/45/45/45/45/45

Comment #67 - Posted by: sean snyder at March 23, 2013 8:31 AM

120-125-130-135-140-145-150

Comment #68 - Posted by: myles456 at March 23, 2013 11:17 AM

95/105/115/115/125/115

Form needs a lot of work!

Comment #69 - Posted by: Rowan M/48/5'5"/154 at March 23, 2013 11:58 AM

95,105,115,125,135,145(f),145,155,165,175(f)

Comment #70 - Posted by: scfd1_9607 at March 23, 2013 12:16 PM

135,145,155,165,175,185,195, 200 (f), 205 pr!

Comment #71 - Posted by: ChrisB at March 23, 2013 12:41 PM

I did power snatches, worked my way up to 155 and it started to hurt my back so that was that

Comment #72 - Posted by: Fletcher M/41/6'3"/228 at March 23, 2013 12:46 PM

95-95-95-115-115-115-115
m/29/5'9/160
cambrige, wi

Comment #73 - Posted by: M Clems at March 23, 2013 3:26 PM

M/23/5'11"/185.5

95-115-135-155-170x-155-160

felt real strong.

Comment #74 - Posted by: Miles Forks at March 23, 2013 3:47 PM

M/23/6'2/195

145
145
155
165
175 (Old PR)
185 fail
185 (New PR)

I tell myself when I get up to the bar "It's going to hurt and feel heavy: accept it. You're going to be afraid: have the courage to overcome your fear. You're going to want to quit."

And then I basically blind myself and go Super-Saiyan

Hell yea!

Comment #75 - Posted by: AJX at March 23, 2013 4:39 PM

M/42/190/6'
65 warm up.
95
115
135
135
155f
155f
155f
135
No leg strength after 13.3 yesterday. Finished with 9 muscle ups singles before failure.
Semper fi

Comment #76 - Posted by: Bob at March 24, 2013 6:53 AM

135 lb
140
145
150
155
160 pr
160 f

Comment #77 - Posted by: M/35/179/5'11" at March 24, 2013 12:45 PM

75,85,95,105,115,125,135,145,155,165f

Comment #78 - Posted by: cort at March 24, 2013 5:32 PM

38yom 5'08/175
95
95
105
105
115F
95 sets.

This has got to be a form issue. burpie warm up then more burpies to pay for not doing more weight.

Comment #79 - Posted by: gpdjmac1 at March 24, 2013 8:36 PM

115-135-135-140(f)-135-135-140(f)-135

Comment #80 - Posted by: DPL at March 25, 2013 1:55 AM

M/31/200/72

finally got to this one

115-135-155-165-170(F)-170-175(F)

worked on OHS after this and some light snatches to get better at the motion of getting under the bar.

Comment #81 - Posted by: SeanP at March 25, 2013 9:57 AM

m/43/164
135-155-165-170-175(f)-175-175

Comment #82 - Posted by: Seth H. at March 25, 2013 1:19 PM

Got to 135lb, shoulders and legs still smoked from 13.3. No speed in snap

Comment #83 - Posted by: sebastian 44/178/6'2" at March 25, 2013 6:31 PM

45/m/176cm/74kg

50-55-60f-60f-50-55-58-60f kg

desaster

Comment #84 - Posted by: Memuc at March 26, 2013 12:10 AM

95,105,115,125,135(f),130,135(f)

Comment #85 - Posted by: Drewski at March 26, 2013 3:27 AM

145 to match PR. 2 x fails on 155, it felt way more than 10lbs heavier. 50x GHD situps, then CAS sim. 480th.
9/29/11
reached 145, matched PR. Several fails on 135 tweaking form, getting warmed up.
Then ran to/around roosevelt island and back
Swam 800m later

(4/11):
135 PR
145 PR
last time 125 1RM
before that 115 1RM

Comment #86 - Posted by: ajax at March 26, 2013 8:21 AM

155,185,205,225,245,255,265(f) = 10# PR

Comment #87 - Posted by: Pedro at March 26, 2013 9:02 AM

95
115
135
155
170(sqt cln pr)

Comment #88 - Posted by: Ferb 186# at March 26, 2013 9:03 AM

m/40/6/190

115
125
135
135
145
145(F)
145

Comment #89 - Posted by: Jeremy A. Olive at March 26, 2013 5:23 PM

1 x 145# power snatch every thirty seconds for five (ish) minutes

hard to work the technical lifts solo without bumbers. (but I know I need it, thanks CrossFit)

Comment #90 - Posted by: Nathan m/165#/1979/ since 2008 - at March 26, 2013 10:04 PM

95
115
135
145
155 (PR)
160 (F)
160 (PR)

Comment #91 - Posted by: PW56 at March 27, 2013 10:32 AM

95, 115, 125, 130, 135(F), 115, 115

Struggled all day with balancing when over head. Disappointing!

M.39.175.5'10" - Grantham, UK

Comment #92 - Posted by: Dom H at March 27, 2013 2:45 PM

SN: 45, 55, 60, 65, 70, (75F), (75F)

Comment #93 - Posted by: Harpo m/45/5'7"/145 at March 27, 2013 4:48 PM

140-145-150(f)-150(f)-150-155(PR)-165(f)

Comment #94 - Posted by: Alex M/22/6'0"/181 at March 29, 2013 1:43 PM

2013-03-30-30: Sub Hang Snatches on the minute for 20 mins. 125-140.
2012-04-20: 150
2011-09-29: 170, 175f
2011-04-20: 160
2011-01-20: 160
2010-03-26: 159
2010-02-13: 140
2009-12-28: 150
2009-09-29: 140

Comment #95 - Posted by: gs at March 30, 2013 8:55 AM

135-145-155-165-170f-170f-165

135x5

Comment #96 - Posted by: MikeyPaul at March 30, 2013 1:26 PM

43,5kg-47-49-51(f)-51 power snatch
39(f)-39kg snatch

Comment #97 - Posted by: lucio1928,M/41/184cm/98kg at March 30, 2013 6:20 PM

43,5-47-49-51f-51 kg (powersnatch)
39f-39 snatch

Comment #98 - Posted by: lucio1928,M/41/184cm/98kg at March 30, 2013 6:24 PM

2013-03-30: Sub Hang Snatches on the minute for 20 mins. 125-140.
2012-04-20: 150
2011-09-29: 170, 175f
2011-04-20: 160
2011-01-20: 160
2010-03-26: 159
2010-02-13: 140
2009-12-28: 150
2009-09-29: 140

Comment #99 - Posted by: gs at March 31, 2013 2:01 PM

65-65-65-65-65-65

Comment #100 - Posted by: Roman-Sibir at April 2, 2013 1:21 AM

got up to 165

Comment #101 - Posted by: mlt at April 2, 2013 11:15 AM

Hit a 60kg PR!

Comment #102 - Posted by: Harry King at April 4, 2013 2:02 AM

105,115,125,135,145f,145f,140

Comment #103 - Posted by: cscarr52 m/47/190 at April 4, 2013 10:43 AM

105, 110, 115, 120, 125, 130(f), 130

Comment #104 - Posted by: Manchild at April 8, 2013 6:32 AM

M/32/5'8"/237

95-105-115-135-145-165-165

Need bumper plates!

Comment #105 - Posted by: rvt1443 at April 9, 2013 2:57 PM

m/39/5'9/178
CFWU-2. Burgener. Getting WOD in after Festivus Games completed.
135,145,150,160,165,170,175-PR!
Bent arms bringing it off the floor. Good job bangin bar of hips, floating wrists, keeping back tight.
4/13/12: 135,140,145,150,155,160,165.
9/29/11:
135,140,145,150,155,160,165!
165 went up pretty easy after 4th attempt. Tight core, knees back, float arms/wrists, look at ceiling when opening hips.
4/19/11:
125,135,145,150 & a bunch of fails at 155.
Disappointing. Need to get hips open & keep arms straight!
1/20/11:
125,135,140,150-F,150,155,160-F
Disappointing. Something wrong with tech. Maybe bending arms too soon. Need better hip ext.
3/25/10: 95,105,115,125,130,135,140
12/28/09: 95,105,110,115,120,130,135
9/29/09: 95,105,115,120,125,130

Comment #106 - Posted by: jrm at April 15, 2013 4:42 AM

M/33/178/84 kg.

30-40-50-56(f)-56(f)-52-54 kg.

Comment #107 - Posted by: cristian at April 16, 2013 5:38 AM

Try again, fail again. Fail better.

Comment #108 - Posted by: れれぜぼ at July 11, 2013 1:38 AM

125-130-135-140-145-150-155PR

Comment #109 - Posted by: phill 37°21'41"N 118°23'43"W at September 15, 2013 8:14 AM

CFWUx3
Burgener warmup
95-106-117-128-135-145-145
skipped this time: 95x6 practice for form
http://media.crossfit.com/cf-video/CFJournal_BurgenerFiles_ThePocketTrailer.wmv

Comment #110 - Posted by: Doug at December 22, 2013 11:55 AM
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