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Friday

210625

Workout of the Day

30

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.
Compare to 181030.


Scaling:
Experienced lifters should try for a PR in the later sets. If you are not comfortable performing heavy power snatches, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option:
Hang power snatch 3-3-3-2-2-1-1-1 reps

Comments on 210625

30 Comments

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Doug Brubacher
October 26th, 2023 at 12:11 am
Commented on: 210625

CFWUx2 10*45dl*2 burgener 10*95+1sn*2

95 95 95 106 106 106 117 117 117 122.5(ff) 122.5 122.5

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Jeremy Maillet
September 4th, 2022 at 9:01 pm
Commented on: 210625

125-135-145-155-165-175-185-190-200lbs Rx

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Clint Michael
September 20th, 2021 at 12:07 am
Commented on: 210625

135, 135, 140, 145, 150, 150, 155, 160-fail, 155, 155

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Sebastian Wieczorek
August 4th, 2021 at 2:29 pm
Commented on: 210625

August 2nd 2021


wu: bike, pvc, bar, extern. shoulder rotation

skill: pow., hang, high hang pow. snatch, 3 ohsq complex with increasing weight


wod: emom'10

1 hang pow. snatch 60 kg


post: extern. shoulder rotation, low back accessory, bike, stretch

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Chris Meldrum
July 14th, 2021 at 6:07 pm
Commented on: 210625

95x3

115x2

125

135

140

145F

145

150F

150F

135

135

140

140

145

150

155F


I haven’t felt as strong from the hang recently for snatches, so not too surprised when I started having trouble at 145.  Reset and went back down to 135 to drill technique a bit more – that seemed to help.


48m/5'10"/180

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James Tucker
July 11th, 2021 at 11:21 pm
Commented on: 210625

M/31/5'7"/145lbs


75lbs./85/95/105/115/125/135(fail)/

135/145(fail)/145(fail)

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Jeffrey Howard
July 10th, 2021 at 5:04 pm
Commented on: 210625

M/25/5'8"/155lb

CrossFit AFK


105lb-110lb-115lb-120lb-125lb-130lb-135lb-140lb(miss)-140lb(miss)-140(miss)

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Aaron Brumit
July 10th, 2021 at 4:37 pm
Commented on: 210625

75-75-85-85-95-95-105-105-115f-110 meh-110 good-115f not dropping under bar fast enough/trying to pull to high-115 good.


New pr at 115.

181030 pr was 105, done on 181220 (took a long break)

(edited)
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Matthew Aukstikalnes
July 7th, 2021 at 9:28 pm
Commented on: 210625

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

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Mario Cruz
July 7th, 2021 at 12:28 am
Commented on: 210625

75/95/95/115/115/135/145/150/155/165 Lbs

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Sam Meixell
July 6th, 2021 at 12:04 pm
Commented on: 210625

Hang power snatch 3-3-3-2-2-1-1-1 reps


65-75-85-95-105-115-125-135

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Ralph Keeley
July 2nd, 2021 at 4:51 am
Commented on: 210625

M/35/6'/175#


105/115/125/135/145/155/165/170/175(f)/170/175

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Leonel Manzilla
July 1st, 2021 at 4:04 am
Commented on: 210625

95

115

135

155

165

175

165

175

165

165


Male 23y 175cm 83kg

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Brett Eckles
June 29th, 2021 at 5:21 pm
Commented on: 210625

165x6-175x2-185x2


M/28/6’1”/198lbs

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Kevin Marshall
June 28th, 2021 at 12:04 pm
Commented on: 210625

Stuck with a technique session did 6x3; 95, 105, 115, 120, 130, 135

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Giuseppe Petrillo
June 28th, 2021 at 8:34 am
Commented on: 210625

60-65-70-75-75-80-80-80-80-80 kgs

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Manchild Manchild
June 26th, 2021 at 4:56 pm
Commented on: 210625

EMOM, dumbbells, 10x each arm


45, 50, 55, 60, 65,

70, 70, 70, 75, 75

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Kevin Flowers
June 26th, 2021 at 2:20 pm
Commented on: 210625

M/56/6'1"/178


Hang power snatch


95-100-105-110-115-120-125-130-135-140-145-150-155-160(f)

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Morgan Greene
June 26th, 2021 at 1:26 pm
Commented on: 210625

95-105-115-125-135-140-145-150-155-160(f)x2

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James Gentile
June 26th, 2021 at 11:57 am
Commented on: 210625

Completed 6.25 after Grettel.


115

120

125

130

135


2 sets at each weight. Did one with standard and one with hook grip.

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Lincoln Kerger
June 26th, 2021 at 6:28 am
Commented on: 210625

45-65-75-85-95-105-115-95-95-95#


Did 3 or more reps at each weight except 115, did 2 and decided to stop going up from there. Wanted to focus more on mechanics today.

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Christian Simpson
June 26th, 2021 at 2:28 am
Commented on: 210625

Hang snatch/hang sq sn practice...

65# 5/5, 75# 5/5, 85# 5/5, 95# 5/5, 105# 4/2, 115# 2/-

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Antonio Alves
June 25th, 2021 at 10:48 pm
Commented on: 210625

Modified:

--

DB single-arm hang power snatch w/ 9,5 kg DB

8x 25 reps, alternating arms

--

5 km run in the morning


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Steve Day
June 25th, 2021 at 10:18 pm
Commented on: 210625

120lbs all sets

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Adam Pequignot
June 25th, 2021 at 9:53 pm
Commented on: 210625

M/42/140lb

RX - Hang Power Snatch (1-1-1-1-1-1-1-1-1-1)

95-100-105-105-105-110-115-120-125-125

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Charlie Pokorny
June 25th, 2021 at 8:11 pm
Commented on: 210625

135 - 135 - 145 - 145 - 150 - 155 - 155 - 160 - 160(f) - 135

m/53/5'11"/200#

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Coastie Nick
June 25th, 2021 at 8:06 pm
Commented on: 210625

75-85-95-105-105-110-115-115(f)-115-115

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Nicole Deaver
June 25th, 2021 at 4:58 pm
Commented on: 210625

5-45/5-55/3-65/3-70/1-75/80F(x3)


Well No new PR & couldn't get 80# which is my current PR.

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Charles Meyers
June 25th, 2021 at 12:22 pm
Commented on: 210625

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

65-72.5-75-80-85-95-105-115-122.5-132.5

(edited)
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Chris Sinagoga
June 25th, 2021 at 2:05 am
Commented on: 210625

Champions Club Scaling Notes


RANT

Ah the beauty of little league baseball; a grand total of 3 innings were played in 2 hours. For whatever reason I still enjoyed the time there.


WORKOUT THEMES

Max effort/high output followed by a long rest. Big emphasis today on jumping and upright torso.


MAIN DECISION

Do I have the strength to make a 1 RM Hang power snatch day a good use of time?


TECHNIQUE SCALE

Same format, lots more reps each set. Don't worry about the specific number, but do reps until you feel you got a few good ones in.


CONSISTENCY SCALE

Hang out in the landing position for a while after each rep.


INTENSITY SCALE

Short sprint/burpees before each set - makes a lighter weight feel heavier.


INJURY SCALE

Upper-body - 7 rounds of: sprint 50 meters, 7 high box jumps, rest 2 minutes between rounds.

Lower-body - SLIPS. Lots of SLIPS.


MY STUFF

Worked up to 145 between cleaning stuff


GENERAL FEAR LEVEL: 3

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