CrossFit | 210416
Friday

210416

Workout of the Day

52

Snatch balance 3-3-3-3-3 reps

Post loads to comments.
Compare to 170121.


Scaling:
Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.

Comments on 210416

60 Comments

Comment thread URL copied!
Márcio Jales Costa
July 5th, 2021 at 1:46 pm
Commented on: 210416

75-95-95-105-105

Comment URL copied!
Candice Theron
July 1st, 2021 at 8:52 am
Commented on: Open Post-Op: Assessing Performance With Chris Oman

Excellent article Chris! Such great insight and knowledge. Thank you!

Comment URL copied!
Morgan Greene
May 5th, 2021 at 4:45 pm
Commented on: 210416

95-115-125-135-145

Comment URL copied!
Mario Cruz
April 23rd, 2021 at 3:47 am
Commented on: 210416

95/95/115/145/165 lbs

Comment URL copied!
Claire Fiddian-Green
April 22nd, 2021 at 12:28 pm
Commented on: 210416

45, 55, 60, 65, 75 lb.

Comment URL copied!
Aaron Brumit
April 21st, 2021 at 5:35 pm
Commented on: 210416

75-95-105-115 meh-125f

Comment URL copied!
Nicholas Candido
April 20th, 2021 at 8:38 pm
Commented on: Open Post-Op: Assessing Performance With Chris Oman

Awesome article!! Just gave me awesome ideas! Thanks!

Comment URL copied!
Dan Morris
April 20th, 2021 at 6:40 pm
Commented on: 210416

Behind back press / OHS adjustment - ROM improving a little:


95 lbs


42 / 6’0 / 195

Comment URL copied!
Brett Eckles
April 18th, 2021 at 4:56 pm
Commented on: 210416

95/115/135/155/165


M/28/6’1”/200

Comment URL copied!
Keith Martin
April 18th, 2021 at 6:20 am
Commented on: 210416

M/47/229

105-110-115-120-125

(edited)
Comment URL copied!
Jonathan Elmore
April 17th, 2021 at 9:09 pm
Commented on: 210416

95-105-115-115-95x10

Comment URL copied!
Jeffrey Howard
April 17th, 2021 at 8:38 pm
Commented on: 210416

M/25/5'8"/155lb

CrossFit AFK


135lb-140lb-140lb-145lb-145lb

Comment URL copied!
Myles Lance
April 17th, 2021 at 6:07 pm
Commented on: 210416

140-150-160-170-180

Comment URL copied!
Troy Bruun
April 17th, 2021 at 3:28 pm
Commented on: 210416

SN Balance completed on 4/16

95-100-95-95-95

(edited)
Comment URL copied!
David Smith
April 17th, 2021 at 3:52 am
Commented on: 210416

I’m nursing a left hand that started hurting last weekend. It feels better now but not 100%. A happy problem though because I went with snatch presses from the bottom of my squat with an empty barbell today. To increase mobility and strength demands I moved my hands in about 1-2 inches. That made all the difference. My back and shoulders are lit up. Such a great accessory movement, but I know I’ll be sore tomorrow.

Comment URL copied!
Hank McKibban
April 17th, 2021 at 2:48 am
Commented on: 210416

95, 105, 115, 135, 145(1)

Comment URL copied!
Chin-Sheng Chou
April 17th, 2021 at 1:31 am
Commented on: 210416

200/215/230(oox)/240(ox-)/240

Comment URL copied!
Steve Day
April 17th, 2021 at 1:23 am
Commented on: 210416

110, 130, 140, 130, 110lbs

Comment URL copied!
Joshua Willing
April 17th, 2021 at 1:00 am
Commented on: 210416

115 - 135 - 145 -155 - 135 (emphasize speed)

Comment URL copied!
Shaun Stapleton
April 17th, 2021 at 12:10 am
Commented on: 210416

115-135-145-155-165

Comment URL copied!
Matthew Letarte
April 16th, 2021 at 10:14 pm
Commented on: 210416

3 x 45/65/85/95/95/105/105/115/125/135

Just kept adding weight, repeated the set if reps were not clean. Felt good

(edited)
Comment URL copied!
Antonio Alves
April 16th, 2021 at 9:43 pm
Commented on: 210416

Pressed for time, limited equipment, little ability, etc. etc, so I just ticked the box:


PVC:

10 OHS

2x 10 snatch balance

2x 10 snatches


OHS:

4x 10 DB single-arm L/R | 9,5 kg DB

2x 5 | 20 kg bar

--

5 km run in the morning, and that was it.

Comment URL copied!
Derek Eason
April 16th, 2021 at 8:40 pm
Commented on: 210416

185-185-185-195-205lbs.



Comment URL copied!
Coastie Nick
April 16th, 2021 at 8:29 pm
Commented on: 210416

65-95-105-110-115

Comment URL copied!
Michael Newton
April 16th, 2021 at 8:24 pm
Commented on: 210416

PVC-15-15-20-20


Terrible shoulder/ankle/hip mobility, so I spent time between sets working on those things

Comment URL copied!
Christian Simpson
April 16th, 2021 at 8:11 pm
Commented on: 210416

Ended up doing a complex...

Power snatch x1/sq snatch x1/snatch bal x3


80#/95/105/110/115(f) so finished with 95#

Comment URL copied!
Lincoln Kerger
April 16th, 2021 at 7:55 pm
Commented on: 210416

Did at least 7 sets of a minimum of 5 reps snatch balance from 45-75# plus multiple sets of 5 reps hang squat snatch and squat snatch.


So, I would give myself a D- for the day in terms of weight lifted. I could have kept going up from 75# as far as the lift itself went, but I felt very uncomfortable with lowering the bar - I didn't feel like I had enough control and would jack up one of my shoulders or smack my head with the bar. Gotta work on this some more and build more mobility.

Comment URL copied!
Charlie Pokorny
April 16th, 2021 at 7:16 pm
Commented on: 210416

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

Something is finally starting to click for me with this movement.

m/52/5'11"/200#

Comment URL copied!
Lincoln Kerger
April 16th, 2021 at 7:56 pm

Well done. Congrats on the PR!

Comment URL copied!
Mike Andridge
April 17th, 2021 at 5:10 pm

Nice Charlie.

Comment URL copied!
James Gentile
April 16th, 2021 at 7:00 pm
Commented on: 210416

Lots of warm up. Bar - 65 - 95-115


125 x2

125 F


Bailed in the bottom of the last rep in the first round. Round 2 felt my shoulder go in the bottom and from there it was mentally over.


Pushed through a 7:30 mile to get some satisfaction out of the day.

Comment URL copied!
Nicole Deaver
April 16th, 2021 at 6:21 pm
Commented on: 210416

55-65-70-75-80

Comment URL copied!
Joe Conradi
April 16th, 2021 at 5:13 pm
Commented on: 210416

Mostly practice.

5 sets of 4 2x45#DBs

Comment URL copied!
Kevin Flowers
April 16th, 2021 at 5:10 pm
Commented on: 210416

M/55/6’1”/180


Snatch balance 3-3-3-3-3 reps


Rx: 3 x 115-135-155-165-175 lbs


*someday i hope i can get my max above QiHui Xing’s starting weight 🤣🤞🙏🏽

(edited)
Comment URL copied!
Michael Arko
April 16th, 2021 at 2:35 pm
Commented on: 210416

Strictly mechanics: 45-45-50-55-60

Honestly, 60 was a breeze and I probably should have kept going up. Went for a 2-mile run instead.

Comment URL copied!
Alex Ciasca
April 16th, 2021 at 2:24 pm
Commented on: 210416

Bum shoulder wasn't a huge fan of this WOD..

95-115-135-145(failed)-95-95

m/37/215/6'-4"

Comment URL copied!
Julian Festor
April 16th, 2021 at 2:19 pm
Commented on: 210416

worked on technique 115lbs

Comment URL copied!
Sam Meixell
April 16th, 2021 at 2:11 pm
Commented on: 210416

65-75-85-95-105

Comment URL copied!
Charles Meyers
April 16th, 2021 at 1:34 pm
Commented on: 210416

Snatch balance 3-3-3-3-3 reps

40-50-65-75-92.5

Comment URL copied!
Jesse Underwood
April 16th, 2021 at 1:28 pm
Commented on: 210416

Took it slow, got a few extra sets. Focused on mechanics.


65, 75, 85, 95, 105, 115, 125

Comment URL copied!
Nathan McFall
April 16th, 2021 at 12:36 pm
Commented on: Open Post-Op: Assessing Performance With Chris Oman

Great insight and approach to a double edge sword where I often fall into the trap of overtraining or worse injuries.

Comment URL copied!
Menno Stofkooper
April 16th, 2021 at 12:29 pm
Commented on: 210416

5x3 reps 45 kg


added squats and deadlifts same reps and weight


5x100 SU as cardio

Comment URL copied!
Thomas Wright
April 16th, 2021 at 12:21 pm
Commented on: Open Post-Op: Assessing Performance With Chris Oman

Love this article. Felt like an old-school Journal piece.

Comment URL copied!
Rodger Hill
April 17th, 2021 at 6:12 am

Totally - “strength bias” jumps to mind. Weekend required reading for members to gain access to the box on Monday!

Comment URL copied!
Michael Hembree
April 16th, 2021 at 10:38 am
Commented on: 210416

45-50-55-60-65

Comment URL copied!
Mike Andridge
April 16th, 2021 at 10:34 am
Commented on: 210416

rx

130#

140 pr by 5#

135 F on 2nd

130 F on 2nd

stopped, glad I went for pr earlier rather than later:)

m/51/175


compare to

125

135 f on 2nd

135 pr by 5#

135 f on 3rd

135

m/46/5'8"/175

Comment URL copied!
Stacey Thompkins
April 16th, 2021 at 3:58 pm

Nice!

Comment URL copied!
Lincoln Kerger
April 16th, 2021 at 7:58 pm

Congrats on the PR.

Comment URL copied!
Eliel Wallace
April 16th, 2021 at 9:59 am
Commented on: Open Post-Op: Assessing Performance With Chris Oman

Great analysis! Thanks Chris!

Comment URL copied!
Stacey Thompkins
April 16th, 2021 at 9:32 am
Commented on: 210416

M/46/6'2"/185#


I'm in that old shoulder club referenced earlier took this nice and easy

95/105/115/120/125#

Comment URL copied!
QiHui Xing
April 16th, 2021 at 6:36 am
Commented on: 210416

:80-90-95-100-105-110KG.

https://youtu.be/R_kittiZ_JA

Comment URL copied!
Lincoln Kerger
April 16th, 2021 at 7:58 pm

That is awesome, nice work!

Comment URL copied!
Cassandre Vigouroux
April 16th, 2021 at 5:05 am
Commented on: 210416

Pregnancy Scaling


Snatch balance

5 sets of 7-10 reps (light weight)


use a box for the depth


or


Overhead Squat


5 sets of 7-10 reps (light weight)


use a box for the depth

Comment URL copied!
Albert Co
April 16th, 2021 at 4:09 am
Commented on: Open Post-Op: Assessing Performance With Chris Oman

Awesome read. Thank you for sharing coach!

Comment URL copied!
Chris Sinagoga
April 16th, 2021 at 3:26 am
Commented on: 210416

Champions Club Scaling Notes


RANT

So here's where I'm at right now. In between CrossFit sessions today I went to a JV baseball game for three of our kids, and then after my last CrossFit session I went to a basketball practice for 3 hours and just got home. Everything about me is juiced up right now in the sports world, and when I flipped open this laptop I completely forgot what the workout was going to be. When the snatch balance rep scheme came up on the screen my first thought was, "I wonder if anyone at baseball or basketball would know, or care to know, or even tell the difference between a snatch balance and a snatch?" Coaching sports really gives me a humble perspective for coaching CrossFit (which I don't consider a sport in most expressions). It helps me see what things are really important and what things are really specific. A snatch balance, to me, is really specific. 3 snatch balances in a row are even more specific. Yes, you are practicing squatting with an upright torso, yes you're practicing unweighting, yes you're practicing falling, and yes you're practicing your overhead archetype with the shoulders. A snatch also does all those and is more transferable to a workout, specifically a workout at high intensity. So this is a long rant to remind you to not get caught up in the specificity of the movements because they only exist in a setting with perfectly proportioned equipment and controlled, predictable movement. Instead, it really helps to look past "the code" and see the themes and general movement patterns behind it. In the grand scheme of things, there is zero difference between a snatch balance, a snatch, and a clean.


WHAT ABOUT THE MOVEMENT

See the RANT.


MAIN DECISION

Get specific or get general?


TECHNIQUE SCALE

Same max effort format, just do snatches instead


CONSISTENCY SCALE

As is, but feel free to do singles (drop and re-rack quickly between reps) if lowing back to your shoulders is a problem.


INTENSITY SCALE

Go for a 1 rep max snatch balance


INJURY SCALE

Upper-body scale - 3 rep max back squat

Lower-body scale - 3 rep max overhead press


MY STUFF

Just wanted to check the box today, did a bunch of sets of 11 with an empty bar in between cleaning stuff


GENERAL FEAR LEVEL: 4 (lowering back down to your shoulders can be fearful)

Comment URL copied!
Jim Rix
April 16th, 2021 at 5:41 am

Chris, amen to your rant. Perhaps a good session to practice the elements of a snatch, but damn, this is pretty specific and not super functional. And for those of us with old shoulders, esp important to be careful in this workout.

Comment URL copied!
Kevin Flowers
April 16th, 2021 at 4:52 pm

so, snatch balance, which allows one to replicate the last two parts of snatching without having to worry about the first part, is worth a rant, but the absurdity of double-unders and wall walks, which are COMPLETELY non-functional, don’t even merit a mention, much less a rant, when BOTH are programmed in an Open wod??

Comment URL copied!
Chris Sinagoga
April 16th, 2021 at 5:07 pm

Jim, I'd still call this functional - you're moving a large load very quickly, it's the distance that doesn't quite line up with the regular snatch. I'm with you on the shoulders, this one requires a ton on external rotation to do for multiple reps. Like I said, I don't mind it at all, just really specific. I'm sure that's why this comes up maybe once a year or two and the other lifts come up way more often.


Kev, the first part of snatching is the easiest unless you're attempting a 1 RM snatch that's more than your 1 RM deadlift for some reason! On the real though, I don't really follow the Open very closely. It's just another main site workout to me, so for whatever reason I didn't feel like it was a special occasion that needed a rant. This one happened because of the circumstances, having just come off a basketball practice. Also, I've definitely been slacking on the quality of the comments a bit so I'll make sure to pick it up.

Comment URL copied!
Jobst Olschewski
April 16th, 2021 at 1:18 am
Commented on: Open Post-Op: Assessing Performance With Chris Oman

Excellent insight from a great coach. Thank you for sharing and keep up the great work #legend!

Comment URL copied!
YooSik Kim
April 16th, 2021 at 1:06 am
Commented on: 210416

For time

1 handstand walk (내 어깨부터 발까지 길이)

10 Double under

3 handstand walk

30 Double under

6 handstand walk

60 Double under

9 handstand walk

90 Double under

15 handstand walk

150 Double under

21 handstand walk

210 Double under

-14:43

.

가라앉은 진실은 반드시 떠올라 한다.

Comment URL copied!