CrossFit | 210323
Tuesday

210323

Workout of the Day

48

Muscle snatch 1-1-1-1-1 reps
Power snatch 1-1-1-1-1 reps
Squat snatch 1-1-1-1-1 reps

Post loads to comments.


Scaling:
Most athletes will be able to do this workout as prescribed. This progression of snatch variations should prepare you well for the attempts at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

Comments on 210323

58 Comments

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Jeff Chalfant
April 14th, 2021 at 2:34 am
Commented on: 210323

Did as an EMOM:

105-115-125-130-135

140-145-150-155-165

144-150-155-160-165


Felt strong today once I got going. Worked out later than normal and have been unusually tired today so I almost didn’t do this. Almost no warmup except a few muscle sn, sots press, ohs, with an empty bar and 5 muscle sn with 95lb.


42/69”/177lbs.

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Manchild Manchild
April 3rd, 2021 at 1:05 am
Commented on: 210323

dumbbells, every 30 seconds, each set is 1 RH and 1 LH


35, 40, 45, 50, 50,

50, 55, 60, 60, 65,

65, 65, 65, 65, 70

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Fernando Aparicio
April 2nd, 2021 at 11:21 pm
Commented on: Bar Path in the Deadlift

Apart from the irrelevant comments regarding the masks (well done, by the way), very good tips on identifying the best DL position. 👌🏼

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Matteo Maffizzoli
March 29th, 2021 at 8:26 pm
Commented on: Workout Tips for 210323

50 55 60 65 Muscle

70 75 80 85 Power

90 90 90 90 Squat

1’ rest btw

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Cor Oz
March 29th, 2021 at 2:54 pm
Commented on: 210323

As rx’d:

95, 115, 135, 135, 145

145, 155, 160, 165, 165

170, 170, 170, 175 PR, 180 PR

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Ralph Keeley
March 29th, 2021 at 12:11 am
Commented on: 210323

M/35/6'/178#


MS: 115/125/135/145/150

PS: 135/155/165/170/175

Snatch: worked light weights for technique; pretty beat up from yesterday's Cindy

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Aaron Brumit
March 27th, 2021 at 6:21 pm
Commented on: 210323

Muscle 

75-85-90-95f-95f-90

Couldn’t get above chin at 95


Power

95-105-110f-110f-105-110f-95


Squat

75-75-95-95-105-110f

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Jim Henry
March 25th, 2021 at 7:11 pm
Commented on: 210323


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Jim Henry
March 25th, 2021 at 7:11 pm
Commented on: 210323

1 Muscle Snatch | 55 lbs

1 Muscle Snatch | 60 lbs

1 Muscle Snatch | 65 lbs

1 Muscle Snatch | 75 lbs

1 Muscle Snatch | 85 lbs

1 Power Snatch | 95 lbs

1 Power Snatch | 115 lbs

1 Power Snatch | 125 lbs

1 Power Snatch | 135 lbs

1 Power Snatch | 145 lbs

1 Squat Snatch | 65 lbs

1 Squat Snatch | 75 lbs

1 Squat Snatch | 85 lbs

1 Squat Snatch | 95 lbs

1 Squat Snatch | 105 lbs

M/49/5'10"/217

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Damien Leroux
March 25th, 2021 at 7:07 am
Commented on: 210323

https://youtu.be/u-Ga3Dag4k4


Muscle snatch 50-55-60-65-70kg

Power snatch 70-75-80-82.5-85 (deep power)~kg

Squat snatch 70-80-85-90kg

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James Gentile
March 25th, 2021 at 12:45 am
Commented on: 210323

Glad I went after this humble as snatches of all varieties are still a learning point. Kept it light and focused on form.


75-80-95-100-105

115-120-125-130-130

95-95-100-110-115


The last 3 squat snatches were PRs. Gotta start somewhere!

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John Rossetti
March 24th, 2021 at 9:14 pm
Commented on: 210323

56 YOM 5’6” 211


Muscle snatch X1 65,70,75,80

Power Snatch X1 95,100,105,110

Squat Snatch. X1 45,55,65,75miss 75

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Dan Morris
March 24th, 2021 at 7:36 pm
Commented on: 210323

MS: 65-75-85-95-105


PS: 115-125-135-135-135


OS: 115-115-115-125-125


42 / 6’0 / 195

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Chin-Sheng Chou
March 24th, 2021 at 8:55 am
Commented on: 210323

85/115/135/145(x)/140

155/165/175/185/195

195/205/210(x)/210/215(x)

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Derek Eason
March 24th, 2021 at 4:11 am
Commented on: 210323

135-145-150-160-165lbs.


170-175-180-185-190lbs.


195-200-205-210-215lbs.



*PR squat snatch!


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Hamilton Kipp
March 24th, 2021 at 12:30 am
Commented on: 210323

Muscle: 90-95-100-105

power: 125-135-140-145

squat: 125-135-145-155

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matthew rhodes
March 23rd, 2021 at 11:02 pm
Commented on: 210323

35/M/6’4”/254


95/105/115/120/125-f/125

135/145/155/165/175-fail

155-miss/155/165/175/185-bailed


Note: first squat snatch felt too forward/over toes. Need some drill work before starting next time.

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Jeffrey Howard
March 23rd, 2021 at 10:32 pm
Commented on: 210323

M/25/5'8"/155lb

CrossFit AFK


95lb-105lb-105lb-110lb-110lb

115lb-125lb-125lb-130lb-130lb

135lb (miss, did that high pull thing where get scared and don't drop under)

(regrouped) 95lb-115lb-125lb-125lb-125lb

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Steve Day
March 23rd, 2021 at 10:07 pm
Commented on: 210323

1 rep Snatches

Muscle - 105, 125, 125, 135, 135lbs

Power - 135, 135, 145, 155(F), 150lbs

Squat - 160, 165, 170(F), 170*, 170*lbs


*the last 2 at 170 were sloppy and I caught them both and dropped my right knee to the ground. Made the standing trickier but I got them all the way up so I'll count it.

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Antonio Alves
March 23rd, 2021 at 10:06 pm
Commented on: 210323

Only light dumbells available, so modified this to:

--

6x10 DB muscle snatches, alt/ arms each set | 12,5 kg DB

6x10 DB power snatches, alt/ arms each set | 12,5 kg DB

6x10 DB squat snatches, alt/ arms each set | 9,5 kg DB

--

Reduced weight on squats, as legs were still heavy from all the recent squatting and cycling.

Around 4 km run to warm-up.

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Matthew Letarte
March 23rd, 2021 at 9:39 pm
Commented on: 210323

Muscle Snatch - 45/55/65/76/85

Power Snatch - 95/105/105/115/125

Squat Snatch - 115/115/125/125/135

Kept it conservative since it is my first time snatching in a while.

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Nicole Deaver
March 23rd, 2021 at 9:21 pm
Commented on: 210323

Just worked on my form today.

5x5reps -55# for all 3 moves

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Fabien Deneuville
March 23rd, 2021 at 9:01 pm
Commented on: 210323

Hard to go heavy with good technique alone at home ! Let's hope we can go back indoor soon with the help of the coaches.

Muscle snatch : 48kg - 56kg - 58kg - 60kg - 61kg

Power snatch : 48kg - 48kg - 52kg - 52kg - 62kg

Squat snatch : 38kg - 42kg (failed) - 42kg - 44kg - 45kg

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Chris Broomes
March 23rd, 2021 at 8:13 pm
Commented on: Workout Tips for 210323

Not great at snatching at all.


Muscle snatch

5 x 75#


Power Snatch

95, 115, 125, 2x 135#


Squat Snatch

135#, 145#, 155#

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Jeffrey Howard
March 23rd, 2021 at 7:45 pm
Commented on: Bar Path in the Deadlift

That is some top notch coaching right there.

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Viktor Wachtler
March 23rd, 2021 at 7:39 pm
Commented on: 210323

30-35-37.5-40-42.5kg

42.5-45-47.5-50-50kg

50-50-50-50-50(f)kg


First time snatching barbell this year.

44/1.78m/75kg

(edited)
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Charlie Pokorny
March 23rd, 2021 at 7:34 pm
Commented on: 210323

Muscle: 95 - 105 - 115 - 125 - 135

Power: 145 - 150 - 155 - 160 - 165

Squat: 165 - 170 - 175 - 180 - 185(f)

Happy to hit 180.

m/52/5'11"/200#

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Lincoln Kerger
March 23rd, 2021 at 10:09 pm

I would be too. Good job.

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Christian Simpson
March 23rd, 2021 at 7:24 pm
Commented on: 210323

All singles...2.5 hours of 😴, so not even close to PRs.

95#*5

105/110/115*3

80/95/105/115/125(f)

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Joy L Collette
March 23rd, 2021 at 7:13 pm
Commented on: Bar Path in the Deadlift

Christian, GTFOOH with your brainwashing BS. This is CrossFit!!! You do things right in CF And, you do things with proper form in CF. There is no brainwashing involved in wearing a mask. It is science. You do what is correct when you want to be safer from contagious germs. Many places are still under masking requirements, and if the seminar was to go on, they obviously had to follow local guidelines. Please take your political wearing a mask is being brainwashed crap someplace else. Being safe is not being brainwashed.

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Chris Meldrum
March 23rd, 2021 at 4:50 pm
Commented on: 210323

MS:  95-115-125-140-150F

PS:   135-145-155F-155-165F

SS:   145-155F-155-165F-160F-160


Most of these misses were technique-based, which is encouraging but also frustrating.  Actually caught the squat snatch at 160 in a power position.  Body is really beat up today from Cindy, so just happy to get through this.


48m/5'10"/185

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Danny Bostwick
March 23rd, 2021 at 4:48 pm
Commented on: 210323

first time snatching in a long time. Went through a heavy weightlifting phase and finished it with a 275 snatch but my body was revolting at the end of it so took some time away from it to fix some structural imbalances and get stronger/healthier (and now fitter). So, went with about 90% effort on everything


MS 66-85-95-115-135


PS 155-166-175-185-195


SS 155-175-185-205-225

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Lincoln Kerger
March 23rd, 2021 at 10:10 pm

Good job getting back into it.

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Steve Day
March 23rd, 2021 at 4:03 pm
Commented on: 210323

For anyone looking for a Compare to on 200706 we did:


Muscle snatch 1-1-1-1-1 reps


Overhead squat 3-3-3-3-3 reps


Squat snatch 1-1-1-1-1 reps


Close enough.

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Erik Dresner
March 23rd, 2021 at 4:00 pm
Commented on: 210323

MS: 105-115-125-130(PR)-130


PS: 145-145-150-150-150


SS: 135-135-135-135-135


Opted to focus on form for squat snatches. Better to have solid form at moderate-heavy weight than sloppy form at heavy weight.

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Lincoln Kerger
March 23rd, 2021 at 10:07 pm

Congrats on the PR and couldn't agree more about having solid form.

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Myles Lance
March 23rd, 2021 at 3:46 pm
Commented on: 210323

95-105-115-125-135

160-170-155-165-175

165-175-185-180-190

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Jeffery Powell
March 23rd, 2021 at 2:24 pm
Commented on: 210323

45, 55, 65, 75, 85

95, 100, 100, 100, 105

105, 110, 110, 105, 100


Form was certainly off. Especially on the SS

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Kirk Byrd
March 23rd, 2021 at 1:33 pm
Commented on: 210323

MS - 65-75-85-95-105

PS - 115-125-135-145-155

SS - 165-170-175-180-185 (PR)!

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Lincoln Kerger
March 23rd, 2021 at 10:09 pm

Congrats on the PR!

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Lincoln Kerger
March 23rd, 2021 at 12:34 pm
Commented on: 210323

I am not now nor have I ever been all that comfortable with the snatch, especially squat snatch. So, I kept it lighter focusing on technique and didn't really keep track of reps - just did a bunch of each.

MS - up to 95#

PS - up to 135#

SS - up to 105# (felt good this time and could have gone higher but ran out of time)


Perhaps one day I will be comfortable enough to attempt a 1RM in SS.

(edited)
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Erik Dresner
March 23rd, 2021 at 4:01 pm

I’ve been doing CrossFit for 8 years and my power snatch is still better than my squat snatch.

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Charles Meyers
March 23rd, 2021 at 12:31 pm
Commented on: 210323

Muscle snatch 1-1-1-1-1 reps

65-80-95-117.5-127.5

Power snatch 1-1-1-1-1 reps

75-85-95-135-140

Squat snatch 1-1-1-1-1 reps

35-50-70-80-95

(edited)
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Nora Kluge
March 23rd, 2021 at 12:17 pm
Commented on: 210323

MS: 15/17.5/20/22.5/23.5 kg

PS: 25/25/25/27/28 kg

SqS: 20/22/22/23.5/25 kg


Focus on technique

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Morgan Greene
March 23rd, 2021 at 11:47 am
Commented on: 210323

65-75-95-100-100

115-120-125-130-135

115-135-135-140-145

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Brett Eckles
March 23rd, 2021 at 11:33 am
Commented on: 210323

MS: 115-115-125-135-135

PS: 135-155x4

SS: 155x5


kept it lighter on the power and squats today. Technique focus


M/28/6’1”/200lbs

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Daniel Robinson
March 23rd, 2021 at 10:39 am
Commented on: 210323

MS: 115x5

PS: 135x5

SS: 75-85-95-105-115

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QiHui Xing
March 23rd, 2021 at 8:14 am
Commented on: 210323

muscle:50-55-57-59-61kg.

power:65-70-75-80kg.

squat:40-50-60-70-80kg.

https://youtu.be/nX1enqp4d4c

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Cassandre Vigouroux
March 23rd, 2021 at 5:23 am
Commented on: 210323

Pregnancy Scaling

- Hang Muscle Snatch 5 sets of 8-10 reps

- Hang Power Snatch 5 sets of 8-10 reps

- Hang Squat Snatch (use a medball for the depth if needed) 5 sets of 8-10 reps


* Use a light weight barbell or a Dumbbell

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Christian Kaesbach
March 23rd, 2021 at 3:15 am
Commented on: Bar Path in the Deadlift

I cannot believe you guys are wearing masks in this demo video. This is not Crossfit, it is brainwashing people. Very sad to see.

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Gavin Christensen
March 23rd, 2021 at 3:39 am

Probably at a cert and they are covered by local government mandates.


For the record, I agree with you, but HQ is all mushy these days.

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Jerome Benedict
March 23rd, 2021 at 9:26 am

Well done and thank you for wearing the masks and being an example and educating the importance of the science behind it. I know its not easy but as always Crossfit teaches good practice and discipline. The community is behind you 👊🏼

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Deborah Batchelor
March 23rd, 2021 at 1:25 pm

No one is brain washing. This is how in-person seminars were able to return. I’m sure the participants are thankful they were able to attend and didn’t mind having to wear a mask. The trainers don’t mind either, they adapt to the rules as professionals.

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Jade Teasdale
March 25th, 2021 at 2:34 am

In this day & age you cannot even present the evidence & science without BigTech & BigPharma shutting you down. They make money off of unhealthy people, & where lots of money 💰 is involved they have every reason to lie to you! “I have been a surgeon all my life, & until now, until 2020, I have never heard that masks made a difference in viral transmissions.” Dr. Lee Merrit (America’s Frontline Doctors) Out West the news told people over the radio to not expect a covid mask to protect you from smoke particles. But the same people say it stops a submicroscopic virus. “THINK! ...It’s not illegal yet!”

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Chris Sinagoga
March 23rd, 2021 at 2:46 am
Commented on: 210323

Welp. That's embarrassing. Fixed.

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Lincoln Kerger
March 23rd, 2021 at 12:37 pm

Don't sweat it dude. Reading between the lines, considerations remain the same except the overhead aspect and extra ROM.

(edited)
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Chris Sinagoga
March 23rd, 2021 at 2:02 am
Commented on: 210323

Champions Club Scaling Notes


RANT

I miss me some Tyler Hass featured articles on here. I hope to see some coming down the line once the competitive CrossFit season ends. Also, I have been reading his name on here since I started and only now just realized it's not spelled "Haas". I am an idiot!


WHAT ABOUT THE MOVEMENTS

Muscle snatch - jumping with heavy weight

Power snatch - jumping and landing with heavy weight

Snatch - jumping and landing with heavy weight, extra emphasis on the landing


MAIN DECISION

Do I have enough time to devote to all 3 lifts?


TECHNIQUE SCALE

Pick one lift to do in the max effort format, probably the power clean. If new, go from the hang.


CONSISTENCY SCALE

7 heavy sets of:

3 muscle cleans, 3 power cleans, 3 squat cleans

Rest as needed between


INTENSITY SCALE

Do something like a quick set of burpees or short sprint to breathe heavy before each set


INJURY SCALE

Do a max effort on something you can do at full capacity


MY STUFF

Did sets of 3 at 155 for muscle clean instead of muscle snatch in between cleaning stuff because I read it wrong. I found myself wanting to rush the "first pull" and tried to be patient.


GENERAL FEAR LEVEL: 3

(edited)
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Gavin Christensen
March 23rd, 2021 at 2:10 am

Snatch bro.

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