CrossFit | 201226
Saturday

201226

Workout of the Day

54

Hang squat snatch 3-3-3-3-3-3-3 reps

Post loads to comments.
Compare to 170503.

The Case for Keto — Exclusive Preview #1

2

In this exclusive preview of Gary Taubes’ new book, Taubes explains why most of us have a fraught relationship with food and a flawed understanding of what makes a healthy diet. “Despite all my reporting and my journalistic skepticism, my thoughts on the nature of a healthy diet were a product of the nutritional belief system” rather than scientific evidence, Taubes writes. In this excerpt, he describes how he has come to think about health and diet trends in more recent years and shares his recommendations for navigating continually evolving nutrition advice.

Read MoreThe Case for Keto — Exclusive Preview #1

Comments on 201226

56 Comments

Comment thread URL copied!
Zach Gaylor
July 7th, 2021 at 8:24 pm
Commented on: 201226

125:125:105:105:105:105:105 snatches have to be the hardest to learn..

Comment URL copied!
Jeremy Tunney
July 7th, 2021 at 1:16 pm
Commented on: 201226

75-95-105-115-120-125-130

going light, still recovering and trying to get back into daily WOD life.

5’7-45yo-225

Comment URL copied!
Clint Michael
February 5th, 2021 at 5:44 pm
Commented on: 201226

95, 95, 95, 100, 115, 115, 120

I noticed that squatting very quick under the bar allowed me to use more weight.

Comment URL copied!
Cy Azizi
February 2nd, 2021 at 2:41 pm
Commented on: 201226

75,80,85,90,95,100,105x2

Comment URL copied!
Jeff Chalfant
January 16th, 2021 at 10:36 pm
Commented on: 201226

115 on all sets. Cycled reps as best I could but i had a slippery thumb/bar a couple times. Missed 2-3 reps and re-did it or restarted the set. Felt strong today except right knee hurts a bit from tight quads and probably not squatting deep enough for too long...


175/41/69”

Comment URL copied!
Leonardo Silva
January 8th, 2021 at 2:32 am
Commented on: 201226

135

Comment URL copied!
Ralph Keeley
January 6th, 2021 at 5:23 am
Commented on: 201226

M/34/6'/175#


115/125/135/145/155 (1 high hang + 1 mid-thigh + 1 above the knees)

160/165 (PR) (all above the knees)

All sets completed without dropping the bar

Comment URL copied!
Giuseppe Petrillo
January 5th, 2021 at 8:22 am
Commented on: 201226

51-55-57-57-59-59-59

Comment URL copied!
Morgan Greene
December 30th, 2020 at 8:39 pm
Commented on: 201226

95-115-125-135-135

Comment URL copied!
Yessenia Castro
December 30th, 2020 at 4:19 pm
Commented on: 201226

28, 28, 31, 33, 35, 38, 38. This was all about form for me.

Comment URL copied!
Guston Rankin
December 30th, 2020 at 6:53 am
Commented on: 201226

built up to 75kg. reset at hip each time, no drops, no misses.


80kg BW

33yo, M, 5'10"

CF for 3+ years.

Comment URL copied!
Jeffrey Howard
December 30th, 2020 at 12:38 am
Commented on: 201226

M/25/5'8"/160lb

CrossFit AFK


115lb-115lb-95lb-95lb-105lb-105lb-105lb

Comment URL copied!
Chin-Sheng Chou
December 29th, 2020 at 10:45 am
Commented on: 201226

135/155/170/180/190/200(x- -)/200(oox)

Comment URL copied!
Park Hyunwook
December 28th, 2020 at 11:38 pm
Commented on: 201226

남/49/86

125-135-155(x)-145(1)-140(2)-135-135

Comment URL copied!
Christopher Buchenholz
December 28th, 2020 at 5:23 pm
Commented on: 201226

M/53/5’9”/168, new to CF

 

TECHNIQUE SCALE

Same format, do sets of 10+

 

Overhead Squat 10-10-10-10-10-10-10 reps

 

3 Step Progression https://youtu.be/aWI149FKgX8

 

Rounds 1-2: Waiter Carry ½ overhead squat

Rounds 3-4: Waiter Carry overhead squat

Round 5: Overhead Squat


NOTES:


No jump rope in warm up bc of heel pain. Snatch is a complex move so still working on overhead position.


I find I have to get into a wider stance to go all the way down into a squat - is that ok??  Went only five rounds and felt a pop in my groin so stopped!

Comment URL copied!
Courtney Guthrie
December 27th, 2020 at 11:47 pm
Commented on: 201226

HSCl 65# across the board.


tried HPSn but wasn’t able to achieve OH position due to recent shoulder dislocation injury.


F/24/5’5/140

CrossFit AFK

Comment URL copied!
Matthew Soltys
December 27th, 2020 at 10:26 pm
Commented on: 201226

I am one day behind but will get caught up. Never have done this movement and it showed on round 6 where at a couple of points I either did not squat much at all or had to ditch the bar.


Round 1: 45 lbs

Round 2: 45 lbs

Round 3: 65 lbs

Round 4: 65 lbs

Round 5: 65 lbs

Round 7: 75 lbs - 1 fail

Round 8: 75 lbs - 1 fail


*5 day .com streak Will get caught up tomorrow.

Comment URL copied!
Jeremy Tunney
July 7th, 2021 at 1:19 pm

Sometimes it’s better to skip and add the extra rest day than to push it too hard. I like that you are committed though. I used to do the same thing and burned out. Keep up the good work!

Comment URL copied!
Guy Dufour
December 27th, 2020 at 9:20 pm
Commented on: 201226

45/M/5'9/205


95, 100, 110, 115, 120, 125, 130

Comment URL copied!
Lincoln Kerger
December 27th, 2020 at 8:15 pm
Commented on: 201226

Worked technique a lot today. Felt weak too. Worked 45 to 95lb in sets of 5-10. Did a couple sets of 5 squat snatch at 75lb followed by 2 sets of 5 power snatch at 115lb after hang squat snatch was done. Ugh, form felt ok but the weight was a little disappointing. Legs were sore and tired going into this from the 12 Days WOD too.

Comment URL copied!
James Gentile
December 27th, 2020 at 8:09 pm
Commented on: 201226

95 lbs for all sets, tried to go to 100lbs and immediately felt my left shoulder pop out momentarily. Cut it there. Leaving lots of room for improvement.

Comment URL copied!
Jake Kiddoo
December 27th, 2020 at 7:42 pm
Commented on: 201226

95-115-130-135-145-150f

Comment URL copied!
Jake Stevens
December 27th, 2020 at 7:00 pm
Commented on: 201226

29yo/155#

65

75

85

95

115

115

125


then PR’d my power snatch at 135#

Comment URL copied!
Benjamin Schill
December 27th, 2020 at 6:58 pm
Commented on: 201226

M/43/6’3”/212

95/115/135/150/160(2)/160(2)/155

Prev (39):

95/115/135/145/150/155/160

95/95/115/135/135/145/150

Comment URL copied!
Antonio Alves
December 27th, 2020 at 5:54 pm
Commented on: 201226

Limited equipment and still tired from yesterday's WOD:


DB Hang squat snatch


1 set of 10 single-arm DB hang squat snatches, alternating sides | 7,5 kg DB

6 sets of 10 single-arm DB hang squat snatches, alternating sides | 9,5 kg DB


Together with some warm-up practice, that was around 100 squats total.

10 km run in the morning.

Comment URL copied!
Myles Lance
December 27th, 2020 at 5:13 pm
Commented on: 201226

110-120-130-140-150-160-170

Comment URL copied!
Mike Kohler
December 27th, 2020 at 4:18 pm
Commented on: 201226

-45

-95

-115

-135

-155

Comment URL copied!
Martin Irwin
December 27th, 2020 at 1:31 pm
Commented on: 201226


(edited)
Comment URL copied!
Shaun Stapleton
December 26th, 2020 at 10:37 pm
Commented on: 201226

95-115-125-135-140-145-150 (PR)


36/195/5’9/M

Comment URL copied!
Erica McLean
December 26th, 2020 at 10:30 pm
Commented on: 201226

3 sets at 75#

4 sets at 85#

Failed 95 on last set. Tried hook grip a few reps throughout- sorry nope.

Comment URL copied!
Kevin Flowers
December 26th, 2020 at 9:59 pm
Commented on: 201226

M/55/6’0”/185


Hang squat snatch

3-3-3-3-3-3-3


105-115-125-135-145-155-160

Comment URL copied!
Mike K
December 26th, 2020 at 9:32 pm
Commented on: 201226

3 reps each arm with 52.5 dumbbell snatches - 7 rounds

7 rounds incline bench reps of 3 with 115lbs

Comment URL copied!
Coastie Nick
December 26th, 2020 at 9:06 pm
Commented on: 201226

45-55-65-70-75-80-85

Comment URL copied!
Charles Meyers
December 26th, 2020 at 7:43 pm
Commented on: 201226

45-50-55-60-65-75-80 lbs

Comment URL copied!
Charlie Pokorny
December 26th, 2020 at 7:38 pm
Commented on: 201226

115 - 125 - 135 - 140 - 145(f) - 145 - 150(1+fail+fail+fail+...)

Not feeling it today

m/52/5'11"/200#

Comment URL copied!
Kirk Byrd
December 26th, 2020 at 7:33 pm
Commented on: 201226

M/39/5’10”/200

HSS = 7 x 3 @ 135lbs

Comment URL copied!
Js Smith
December 26th, 2020 at 7:24 pm
Commented on: 201226

Did yesterday’s 2020 12 Days of Christmas WOD, results there. Not sure if I could/should do both so picked the bigger WOD.  Might try an easy form drill later if I’m feeling froggy.

Comment URL copied!
Chris Mugan
December 26th, 2020 at 7:13 pm
Commented on: 201226

50kg, 50kg, 55kg, 55kg, 57.5kg, 57.5kg, 60kg


Tec. focus

Comment URL copied!
Erik Dresner
December 26th, 2020 at 6:11 pm
Commented on: 201226

95-105-115-120-125-130-130


those sets of 130 were tough! It took me by surprise because 125 depot really good.

Comment URL copied!
Christian Simpson
December 26th, 2020 at 5:50 pm
Commented on: 201226

Wu: bar/65#/75

75#/80/85/90/95/100/105

Comment URL copied!
Nicole Deaver
December 26th, 2020 at 5:46 pm
Commented on: 201226

Hang squat snatch

5- 45/45/45/45/45/55/65#


Focused on form

Comment URL copied!
Sam Meixell
December 26th, 2020 at 5:30 pm
Commented on: 201226

65-75-85-95-105-115-125

Comment URL copied!
Hank McKibban
December 26th, 2020 at 5:03 pm
Commented on: 201226

115-125-135-135-135-140-145

Comment URL copied!
John Clarke
December 26th, 2020 at 4:54 pm
Commented on: 201226

Hang squat cleans. Worked up to 155lbs, then did the Box Jump/Clean WOD. Results there.

Comment URL copied!
David Williams
December 26th, 2020 at 4:46 pm
Commented on: 201226

M/37/175lb/5’7”


Broken hand 20 days on. Not quite up for snatches yet


5x5 front squat 145, 165, 185, 195, 195


1 mile run with 8lb vest on 8:00

(edited)
Comment URL copied!
Randy Crooker
December 26th, 2020 at 4:36 pm
Commented on: 201226

65-75-80-95-100(f)-80-80lbs

Definitely a weakness for me and felt weak today. Maybe to much Christmas food.

Comment URL copied!
Steve Day
December 26th, 2020 at 4:28 pm
Commented on: 201226

SLIPS 20 min

Hang Squat Snatch

115, 115lbs

125, 125lbs

130, 135, 145lbs

Comment URL copied!
Martin Irwin
December 26th, 2020 at 3:37 pm
Commented on: 201226

45-50-50-50-50-55-55 kg

Comment URL copied!
Lincoln Kerger
December 26th, 2020 at 2:44 pm
Commented on: 201226

Did the 12 Days of Christmas WOD - scales and time posted there. Thanks for the gift HQ!

Comment URL copied!
Katina Thornton
December 26th, 2020 at 2:21 pm
Commented on: The Case for Keto — Exclusive Preview #1

I have always loved Gary Taubes' thoughtful analysis. He does not pretend to have all the answers and merely takes us along on his own quest for the truth. That he still remains open to all possibilities is one of his greatest strengths. Ultimately, we will all have to decide for ourselves what to eat and not look to the government for guidance as we have so fervently in the past. I have ordered his book. Will it change what I eat? Maybe. I'm receptive to the idea.

Comment URL copied!
Anton Monko
December 26th, 2020 at 12:07 pm
Commented on: 201226

Male 30-40-50-60-70-75-80kg

Comment URL copied!
Mike Andridge
December 26th, 2020 at 11:42 am
Commented on: 201226

95

95

105

115 (1, failed on 2nd)

110 pr

100

100

m/50/175

Belated Merry Christmas Suspects!

Comment URL copied!
Js Smith
December 26th, 2020 at 7:26 pm

Wah hoo! You must’ve been on the Nice List. Congrats on the PR. Hope you had a great Christmas!

Comment URL copied!
QiHui Xing
December 26th, 2020 at 7:46 am
Commented on: 201226

:50-55-60-65-70-75-80KG.

https://youtu.be/lmPmssjzrKE

Comment URL copied!
Chris Sinagoga
December 26th, 2020 at 3:14 am
Commented on: 201226

Champions Club Scaling Notes


RANT

One thing to think about for this one - and other max effort days that are similar - is do you want grip to be a factor. If so, make your set of 3 be consecutive, if not then allow yourself to do 3 singles, short rests in between. Or whatever number you chose to do.


WHAT ABOUT THE MOVEMENT

Hang snatch - jumping/landing with heavy weight and a particular emphasis on the jump


WHAT ABOUT THE FORMAT

Max effort day, so high outputs with rests in between.


TECHNIQUE SCALE

Same format, do sets of 10+


CONSISTENCY SCALE

Do 3 rounds of Isabel from a hang position, rest as needed between and unless you are Tarzan don't use 135 lbs.


INTENSITY SCALE

Include short sprints in with the snatches; the one that goes first should be the movement that needs the most technique work and the second movement should be the one that gets challenged through heavy breathing


MY STUFF

I did the 12 days of Christmas workout. 23:17. Slowed the broad jumps, hspu, and pistols down a bit.


GENERAL FEAR LEVEL: 3

Comment URL copied!
Peter Mason
December 26th, 2020 at 2:40 am
Commented on: The Case for Keto — Exclusive Preview #1

AAHHH!!! Boxing day lunch, leg of pork; sliced potatoes in cream and garlic; broccoli and asparagus fried in butter. Am prepared to take the risk it may kill me?

Comment URL copied!