November 6, 2013

Wednesday 131106

Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

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Ryan Calkins.


"Losing More Than a Fight" with Tony Blauer, CrossFit Journal video [ipod] [mov] [HD mov]

Posted by Pukie at November 6, 2013 5:00 PM
Comments

What's a muscle snatch?

Comment #1 - Posted by: Franiel at November 5, 2013 5:09 PM

6' 205
135 lbs straight through

Comment #2 - Posted by: Tucson at November 5, 2013 6:05 PM

suicide grip

Comment #3 - Posted by: cmorreale at November 5, 2013 6:48 PM

Franiel, let me google that for you:

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=96

Comment #4 - Posted by: Brian at November 5, 2013 10:04 PM

Muscle snatch: 20kg-30-32.5-35-37.5
Power snatch: 35kg-37.5-40-42.5-45
Snatch: 40kg-40-42.5-45(3)-45(3)

Comment #5 - Posted by: Brett (25/M/188cm/77kg) at November 6, 2013 12:50 AM

Is there an RX weight or a percentage of our 1 rep we should use?

Comment #6 - Posted by: TJ at November 6, 2013 2:43 AM

MS: 135x5
PS: 135 145 155 155 165
S: 135 (f), 95x4

Comment #7 - Posted by: dsm19 M / 34 / 6'0 / 210 at November 6, 2013 2:48 AM

MS: 75-75-95-95-95
PS: 115-115-115-115-115
Sn: 95-95-95-105-105

Comment #8 - Posted by: gb 46/m/71"/185# at November 6, 2013 3:08 AM

MS: #115
PS: #135
SN: #95

Comment #9 - Posted by: Mike P._ m/33/#190/5'7" at November 6, 2013 3:20 AM

I agree with Tony Blauer.
And the video was inspiring too

Comment #10 - Posted by: buzzjn at November 6, 2013 3:48 AM

65,85,95,115,135f
115,125,135,145(0)
65,85,95,115,125(3)

Comment #11 - Posted by: ScooteR at November 6, 2013 4:33 AM

MS: 75 - 95 - 115 - 125(f) - 120
PS: 95 - 115 - 125 - 130 - 135(1)
S: 95 - 115 - 125(3) - 120 - 125

Comment #12 - Posted by: Joe Northside m/35/70"/195 at November 6, 2013 4:54 AM

Kg's

MS - 5 x 50
PS -3 x 50, 55, 55, 55, 57.5
Hang Squat - 5 x 20, 4 x 5 x 25

Comment #13 - Posted by: Simon Boote M/42/80kg/6' at November 6, 2013 5:00 AM

F/52/5'6/117
Snatches
For form all sets 45#
Swod Deadlift
10 x 45, 7 x 95 5 x 125, 3 x 145 # week 2
30 strict hspu not for time

Comment #14 - Posted by: D.S. at November 6, 2013 5:13 AM

MS: 65-65-85-95-95
PS: 95-95-95-95-95
S: 65-65-65-65-65

I have a long way to go on this lift. Went light, especially on the full squat and took a video of myself to check form. That opened my eyes a bit...

Comment #15 - Posted by: EricS M/33/5'10/175 at November 6, 2013 6:08 AM

What does living in Europe or North America have to do with snatches, ssCostin?

Comment #16 - Posted by: Matthew at November 6, 2013 6:11 AM

MS: 95-100-105-110-115 (fail) pounds
PS: 110-115-120-122-125
Sn: 105-110-115-120-130 (3 reps, PR)

Did this last night after snatching for CFFB workout.

Comment #17 - Posted by: Gavin at November 6, 2013 6:26 AM

MS: 45-55-65-75-80
PS: 80-85-85-90-90
modified the snatch to a PS to 3 OHS: 75-75-85-85-90(1)-85

Horrible form...I just can't find the right O/H bar location in a snatch.

Comment #18 - Posted by: Jim R. 51/5'8"/160 at November 6, 2013 6:33 AM

MS (x1): 95-115-135-155(F)-145
PS (x3): 115-125-135-145-155
SS (x5): 135(F)-95-105-115-125(F)

Comment #19 - Posted by: Richie at November 6, 2013 7:16 AM

M/29/165/6'0"

MS (Sets of 1) 75-85-95-195-115
PS (Sets of 3) 115-115-125-125-125 Touch N Go
SS (Sets of 5) 115-115-115-115-115 Toucn N Go

Comment #20 - Posted by: James Bobo at November 6, 2013 7:37 AM

M/35/5'9"/160

MS*1: 65, 75, 85, 95, 105
PS*3: 95, 105, 115, 125, 130
SS*5: 95, 105, 115, 125, 130

Not really sure if I did muscle or power snatches for the *1s.

Comment #21 - Posted by: Antun Karlovac at November 6, 2013 7:56 AM

What is the bar he is using? Never seen this before.

Comment #22 - Posted by: Dan at November 6, 2013 8:19 AM

That is an Evil Industries axle!! Solid 2" steel!
FB- evil industries
www.evilind.com

Comment #23 - Posted by: Jason Cullen at November 6, 2013 8:49 AM

Rx'd
MS*1 55,65,75,85,95 - hard not to double bend knees
PS*3 65,95,115x2,115,125
SS*5 65,70,75,85,95 -strict form

still rehabing lower back - feeling good

Comment #24 - Posted by: TK M/45/5'9"/180 at November 6, 2013 8:50 AM

M/30/6'2/215

MS x 1 135-140-145-155-160 first time at muscle snatch.
PS x 3 145-150-155-155-155
SS x 5 115-115-125-130-125
Touch and go

Comment #25 - Posted by: Mark Ox at November 6, 2013 8:53 AM

I'm pretty new to CrossFit and especially new to the snatch:
MS: 25/ 27.5/ 30/ 35/ 37.5 Kgs
PS: 30/ 30/ 32.5/ 35/ 35 Kgs
Snatch: 20/ 20/ 20/ 20/ 22.5 Kgs

Comment #26 - Posted by: Simon Murray at November 6, 2013 9:03 AM

hi guys... im gonna do this in a few hours before the gym closes... i need some warm up inspiration. Hope you will me :)

What do you think a good warm up would be for this short workout?

I was think running like 10-15min at low speed.
is that good enough?

regards denmark

Comment #27 - Posted by: siho at November 6, 2013 9:10 AM

Ms 50-60-65-65-70kg
Ps 40-50-55-60-65kg
S 40-45-50-55-60 kg

Comment #28 - Posted by: Ronin at November 6, 2013 9:13 AM

Still too sore from Lynne to do this one today. Did an "Elliptical Michael" instead.

17:22

Nice PR Gavin!

Comment #29 - Posted by: Kevin C. (M/54/5'11"/178) at November 6, 2013 9:30 AM

2013-11-06: 135/140/135 (F145@4) *Rnd 1 bit of press, did not tap and go of multiples.
2011-10-07: 125/135/135

Comment #30 - Posted by: gs at November 6, 2013 9:41 AM

Done for technique
MS: 75lbs each set
PS: 95 each set
Did 2 PS + 3 OHS: 95 each set

Mobilized ankles and hips, hamstring flossing before.

Comment #31 - Posted by: AJ M at November 6, 2013 10:27 AM

Is there a sub for snatch that doesnt involve weights? I dont have weights and cant really find any type of sub for snatches...

Comment #32 - Posted by: Kay at November 6, 2013 10:44 AM

MS: 45-65-85-95-115
PS: 95-95-115-115-135
SN: 95-95-95-95-95(Needs Work)

Comment #33 - Posted by: Christopher Borders-EveryDayFit at November 6, 2013 10:45 AM

@Kevin, thanks! Snatch is terribly difficult for me, but I'm growing to love it. I'll take a 5# PR!

Comment #34 - Posted by: Gavin at November 6, 2013 10:49 AM

MS: 85-95-115-125-125
PS: 125-135-140-130-130
SS: 45-55-75-65-65
Notes:
First time doing MS; bending knees is hard habit to break. Low Squat Snatch numbers are a function of balance (lack of) and not doing very good on OHS.

Comment #35 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at November 6, 2013 11:33 AM

Modified for my CoCr & Polymer Knee
Power Snatch 155lb for all
Just for S & G’s Kettlebell Snatch: 32kilo
Être prêt
Soldier for Life
M/56/6’/215

Comment #36 - Posted by: Pete In Sun City at November 6, 2013 12:07 PM

1x95,105,115,125,135
3x115,125,125,125,125
5x95,95 knee feeling weak
still cannot squat snatch for real

Comment #37 - Posted by: cort at November 6, 2013 12:15 PM

MS:
135-135-135-144-144

PS:
154(F)-154-154
154-154-154
165-165-165(F)
165-165(F)-165
165-165(F)-165

S:
110-110-110-110-110
110-110-110-110-110
132-132-132-132-132
132-132-132-132-132
132-132-132-132-132

Comment #38 - Posted by: Craig Beveridge 39/M/5'11/210 at November 6, 2013 12:39 PM

3 rep max deadlift: 130 kg (286 lbs) (PR)
After that: "Mary"
First time pistol squats, so started out with mobility and knocked those suckers out!
So almost RX'ed, got stuck on HSPU.

6 rounds, 2 rounds RX'ed
3rd round 2 HSPU+10 pushups
4th round 2 HSPU + 11 Pushups
5th round 11 push ups
6th round 9 push ups + 10 pistolsquats.

Comment #39 - Posted by: RJ at November 6, 2013 1:26 PM

MS 95/115/135/140/135
PS 135/135/135/135/135
S 115/115/115/95/95

M/37/5'7"/175

Comment #40 - Posted by: JB at November 6, 2013 2:29 PM

Muscle snatch
115-115-115-115-115
Power Snatch x 3
115-115
Followed by OHS drills
ROM is still the issue with me, keep working at it.

Comment #41 - Posted by: ChuckB 55/5'11"/155 at November 6, 2013 2:29 PM

Muscle snatch
45,55,60,60,60

Power snatch
60,65,70,70,70

Snatch
45,50,55,60,65

Gotta keep working on this form

F/42/127/5'9"

Comment #42 - Posted by: Trina at November 6, 2013 3:13 PM

Since I have worked so hard on my technique for my lifts, my loads have decreased. I am unable to lift as much as before I started. What is going on here?

Comment #43 - Posted by: B.Jolly at November 6, 2013 3:44 PM

Male, 41 yo, 68", 150#

cfwu
Muscle snatch 45, 45,45,45,45
Power snatch 65, 65,75,75,85
Snatch 85,75,75,75,75

Comment #44 - Posted by: Karl at November 6, 2013 3:49 PM

MS 17.5 - 22.5 - 27.5 - 32.5 - 37.5 - 42.5kg
PS 17.5 - 22.5 - 27.5 - 32.5 - 37.5kg
S 17.5 - 22.5 - 27.5 - 17.5 - 17.5kg

M/42/195cm/83kg

Comment #45 - Posted by: Simon at November 6, 2013 3:52 PM

36-40-42-44-46
30-36-40-46-48
30-32-34-36(2failed)-36 kgs

Comment #46 - Posted by: lucio1928/41/182/95 at November 6, 2013 4:37 PM

M/49/150

MS - 65, 65, 65, 65, 65
PS - 75, 75, 75, 75, 75
S - 65, 65, 65, 65, 65

Focus on Form

Comment #47 - Posted by: David at November 6, 2013 4:45 PM

95/105/115/125/135
135/135/145/155/155(f)
95/105/115/125/135

Comment #48 - Posted by: Dave 31/6'/180 at November 6, 2013 5:07 PM

Squat Snatch 1-1-1-1-1-1-1 reps
95 - 95 - 115 - 115 - 125 - 135 - 140(pr)

Comment #49 - Posted by: Joe Northside m/35/70"/195 at November 6, 2013 5:16 PM

Squat Sn@tch 1-1-1-1-1-1-1 reps
95 - 95 - 115 - 115 - 125 - 135 - 140(pr)

Comment #50 - Posted by: Joe Northside m/35/70"/195 at November 6, 2013 5:17 PM

M/36/5'4"/144lbs
Muscle snatch
95lbs, 95, 105, 105, 105
Power snatch
115, 115, 115, 125, 125
Snatch
95, 105, 105, 115, 115

Comment #51 - Posted by: Matt Burritt at November 6, 2013 5:30 PM

I didn't even know those little stomach muscles existed!!!! You're awesome Ryan.

Comment #52 - Posted by: Annie at November 6, 2013 6:32 PM

Nice PR Joe! It is amazing to me that you can continue to do two a days.

Comment #53 - Posted by: Kevin C. (M/54/5'11"/178) at November 6, 2013 7:30 PM

95, 115, 115, 115, 115
135, 145, 155, 155, 155X2
155X1, 155X2, 145X2, 145X2, 135X4
BAD DAY!!!

Comment #54 - Posted by: Kri$ at November 6, 2013 8:32 PM

Rx'd
MS: 115-115-115-115-115
PS: 115-120-125-130-135
S: 115-120-125-130(4F)-135(4F)

Comment #55 - Posted by: phill 37°21'41"N 118°23'43"W at November 6, 2013 8:36 PM

MS 115x5
Power snatch 115/120/125/130/135
squat snatch 118/120/125/130/135(2f)

Comment #56 - Posted by: Jake Kiddoo at November 6, 2013 9:05 PM

ms- 75-95-115-125-135
ps-135-140-145-150-155
s-135-135F-95-105-105

Comment #57 - Posted by: David at November 6, 2013 9:20 PM

MS: 75-95-105-115-125
PS: 95-95-105-105-115
SN: 95-95-95-95-95
Need a lot of work on SN technique.

Comment #58 - Posted by: Rowan (M/49/5'5"/150) at November 7, 2013 4:04 AM

filtered

Comment #59 - Posted by: Joe Northside m/35/70"/195 at November 7, 2013 5:59 AM

MS: 65#,75,85,95,95(f),85
PS: 85,85,85,90,90
SN: 70(f),55,55,55,55

Still need some work on the snatch so kept the weight light and worked on form.

M/45/5'6"/142#

Comment #60 - Posted by: Tom G. at November 7, 2013 6:26 AM

Thanks Kevin! Felt good to finally break through the 135 barrier. Also sharpening my skills at filter avoidance...

Comment #61 - Posted by: Joe Northside m/35/70"/195 at November 7, 2013 7:06 AM

55-60-65-70-95
65-70-75-80-115
75-80-85-90-45

Comment #62 - Posted by: myles456 at November 7, 2013 7:51 AM

MS(1):95-95-115-115-125
PS(3):95-95-115-115-115
SS(5):95-95-65-65-65-65

tough transitioning between the exercises.

Comment #63 - Posted by: Silas (M/28/6'/180) at November 7, 2013 8:04 AM

M/41/179cm/89kg.

1 set every 2 min.(kg).

Muscle Snatch: 30-35-40-45-50
Power Snatch: 30-35-40-45-50(2).
Squat Snatch: 30-32.5-35-37.5-40

Comment #64 - Posted by: Jose-Luis Morales at November 7, 2013 9:07 AM

Thanks Kevin! Felt good to finally break through the 135 barrier. Also sharpening my skills at filter avoidance...

Comment #65 - Posted by: Joe Northside m/35/70"/195 at November 7, 2013 10:15 AM

M 43/185/6'
Did Fran. 5.11.

Comment #66 - Posted by: Mike at November 7, 2013 11:56 AM

m/41/6/205

As Rx'd
115 125 130 130 130
95 115 125 125 125
95 95 105 105 110

Not as good as my previous but I have fallen off the wagon pretty hard (as one can see in my weight gain) the past 4-5 months. Working hard to get back on.

Comment #67 - Posted by: Jeremy A. Olive at November 7, 2013 12:15 PM

105
125
105

Comment #68 - Posted by: Andrew at November 7, 2013 12:24 PM

65, 85, 95, 115, 135
95, 105, 115, 125, 135
95s (worked on form in squat snatch)

Comment #69 - Posted by: Jetté 44/M/5'11"/175 at November 7, 2013 1:58 PM

MS: 95,115,115,135,135
PS: 135, 145, 135,135,135 (form got iffy, dropped back down)
SS: 115/95,95,95,105,115

MS was a new feeling for sure. PS were better, still need to work on form. SS I stayed light after my form suffered early.

M/31/5'6"/185

Comment #70 - Posted by: McNerney at November 7, 2013 2:20 PM

21-18-15-12-9-6-3
Pull Ups
3-6-9-12-15-18-21
Wall Ball Shots

10:28

Comment #71 - Posted by: B. Rhaly at November 7, 2013 3:26 PM

70-90-100-135-135
135-135-135-135-115 (moved down weight for bad form when hot girl left)
115-125-125-125-125

Comment #72 - Posted by: Peter Sullivan at November 7, 2013 3:33 PM

65 85 95 105 115
125 135 135 145 145 (fail last rep)
95 105 110 115 120

Comment #73 - Posted by: DanA at November 7, 2013 8:00 PM

Had to work on my form, becuase I've never done any real snatches before.


40kg,40kg,50kg,50kg,50kg

50kg x3, 52,5kg x3, 55kg x3, 57,5kg x3, 60kg x3

60kg x5(1 fail),5kg x5(2 fail), 40kg x5, 40kg x5,40kg x5

Comment #74 - Posted by: Anders 26/M/179cm/73kg at November 8, 2013 12:21 AM

M/23/5'11"/187.6

95-115-115-115-115
115-125-135-135-135
115-115-115-115-115

Comment #75 - Posted by: Miles Forks at November 8, 2013 9:44 AM

m/43/159

ms: 145
ps: 155
s: 150

Comment #76 - Posted by: Seth H. at November 8, 2013 12:52 PM

WOD:
Muscle snatch 65-75-85-95-105
Power snatch 105-105-105-105-105
Snatch 105-95-95-105-115

Cash Out:
1000m run
1400m swim
nice and easy pace

Comment #77 - Posted by: vic* at November 8, 2013 7:17 PM

W.O.D.-
MS 75,75,75,75,80#
PS 95,95,95,95,100
SN 75,75,75,75,75
Need lots of work on form.

Comment #78 - Posted by: ART/M45/5'5"/150 at November 9, 2013 5:27 AM

Whats the point in using a fat grip bar if your gonna suicide grip it?

Comment #79 - Posted by: Caleb at November 9, 2013 10:54 AM

MS - 115,135,155,175,195
PS - 155,175,185,195,205
S-155,175,185x4,190,200

Comment #80 - Posted by: jdisch at November 9, 2013 8:32 PM

3 Mile Run...
21:21
Then
1-5 95# Hang Snatch
3-5 75# Hang Snatch
5-5 75# Ground snatch
Then
50 Weighted Sits

Comment #81 - Posted by: dyagg at November 10, 2013 6:22 AM

missed due to illness

Comment #82 - Posted by: BW at November 10, 2013 2:33 PM

MS:
115
115
115
120
125
PS:
95
100
105
110
115
S:
115
110
105
100
95

Comment #83 - Posted by: Justin M/27/5'8"/144 at November 11, 2013 10:25 AM

Muscle Snatch 75-95-105-115-115
Power Snatch 115F-95-105-105-115
Snatch 95-105-105-115-115

Comment #84 - Posted by: Victor 26/175/6'1" at November 12, 2013 4:43 PM

MS: 95, 115, 125, 135, 135
PS: 135x3, 145x2+f, 145x2+f, 145x3, 145x3
S: 145x3, 135x5, 135x5, 135x5, 135x5

Comment #85 - Posted by: PW56 at November 13, 2013 10:55 AM

45/m/176cm/73kg

30-35-40-45-50 kg
35-40-45-50-55 kg
30-35-40-45-50 kg 2x55kg, 3x60kg

Nice squat snatches today. Start slow, think back angle upright, explode from the jumping position.
Verstegens movement prep as a warm-up.

Practiced DUs and hollow rock afterwards
30/30-20/25-25/20-30/25

Comment #86 - Posted by: Memuc at November 17, 2013 9:05 AM

M/33/5'7"/168
115, 135, 155, 175, 185(f)
135, 155, 165, 175, 185
95, 115, 135, 145(f), 140

Comment #87 - Posted by: Mark Salzman at November 22, 2013 5:07 AM

MSN: 45,55,65,75,85
PSNx3: 65,75,85,90,95
SQSNx5: 45,50,55,60,65

Comment #88 - Posted by: Harpo m/46/5'7"/145 at November 24, 2013 3:15 PM

75-95-105(?)-115(f)-115
115-135-145-150-155(f)-135
115-125(1)-135(3)-135(f)

Comment #89 - Posted by: mlt at November 30, 2013 8:34 AM

105/110/100

Should probably stay at 100 for the snatches next time; the other two can go up 5 lbs.

Comment #90 - Posted by: Manchild at December 14, 2013 2:36 PM

MS: 95/105/105/110/110
PS: 110/110/110/110/115
SS: 75/80/85/90/95

Comment #91 - Posted by: Ronnieboy M/51/5'9"/185 at February 23, 2014 4:16 PM

2014-06-30: 140:150/150. "
2013-11-06: 135/140/135 (F145@4) *Rnd 1 bit of press, did not tap and go of multiples.
2011-10-07: 125/135/135

Comment #92 - Posted by: gs at June 30, 2014 9:49 AM

M/25/205/6'2

MS: 135
PS: 155
SS: 135

Comment #93 - Posted by: AJX at July 2, 2014 3:29 PM
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