CrossFit | 210707
Wednesday

210707

Workout of the Day

32

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

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Compare to 201226.


Scaling:
Experienced athletes should attempt to hang squat snatch as heavy as possible for each set, while newer athletes should focus on mechanics of the pull under with light weight, and consider adding in a strength piece.

Beginner Option:
Hang squat snatch 3-3-3-3-3-3-3 reps *with a PVC pipe
Front squat 3-3-3-3-3-3-3 reps

Workout Tips

6
tips
Watch

Comments on 210707

69 Comments

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Mario Cruz
July 20th, 2021 at 2:04 am
Commented on: 210707

45/65/75/95/125/145/155(F)

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Matthieu Dubreucq
July 19th, 2021 at 12:07 am
Commented on: What Makes a Great Coach?

Great insight on what the best coaches of our community do. Always remember you can improve. There is no magic in the process, just hard work at refining our craft witch creates magic in the results of your clients.

(edited)
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Jeffrey Howard
July 17th, 2021 at 6:05 pm
Commented on: 210707

M/25/5'8"/155lb

CrossFit AFK


115lb-115lb-115lb-115lb-115lb-115lb-115lb

(lost the ability to go touch and go on the last three sets, focused on coming back to a good set-up position)

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Dan Morris
July 16th, 2021 at 11:58 am
Commented on: 210707

95-95-105-115-125-135-135


42 / 6’0 / 190

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Leonel Manzilla
July 15th, 2021 at 3:27 am
Commented on: 210707

All with 155 lb


I failed 165 by two reps so I sticked to 155 and nailed all 7


Male 23y 175cm 83kg

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Orestis Papapetrou
July 14th, 2021 at 10:54 am
Commented on: What Makes a Great Coach?

Thank you for the great article . Crossfit is awesome sport.

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Ralph Keeley
July 13th, 2021 at 4:47 am
Commented on: 210707

M/35/6'/175#


115/135/140/145/150/155

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Michael Witous
July 8th, 2021 at 11:09 pm
Commented on: Workout Tips

60/M

trying to learn the catch in the squat

#65lbsx7

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Troy Bruun
July 8th, 2021 at 11:09 pm
Commented on: 210707

Completed today


HSQTSN


95-115-120-125-130-135-140

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Lincoln Kerger
July 8th, 2021 at 3:51 pm
Commented on: 210707

Conditions wouldn't permit anything heavy today, so I didn't count reps and just did a bloody lot of them over at least 10 sets at weights 45-85#. Technique felt good today, even with my knees still sore from 1775 and 210706.

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Christian Simpson
July 8th, 2021 at 12:51 pm
Commented on: 210707

12262020: up to 105#

Today: 45#/65/75/85/95/105/115

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Sam Meixell
July 8th, 2021 at 12:01 pm
Commented on: 210707

70-80-90-100-110-120-130

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Byron Hills
July 8th, 2021 at 3:37 am
Commented on: 210707

65/65/65/65/75/75/75

focus on movement

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QiHui Xing
July 8th, 2021 at 3:34 am
Commented on: 210707

:20-30-40-50-60-70-83kg.

https://youtu.be/2ocxKvFy5QE

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Nathan Goisnard
July 8th, 2021 at 1:19 am
Commented on: 210707

modified


several rounds of


12 hang squat snatch 60# db alternating arms ever 3 reps


good

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Js Smith
July 8th, 2021 at 1:02 am
Commented on: 210707

15#/15/25/25/30/30/35

body had trouble remembering how to do these.

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James Gentile
July 8th, 2021 at 12:50 am
Commented on: 210707

Completed in the a.m. Following with not so friendly Fran from 210624...


95 - 95 - 95 - 100 (x2-F) - 100 - 100 - 105 (x2-F)


Compare to  201226

95's all sets w/ a 100 failure.

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Steve Day
July 7th, 2021 at 11:00 pm
Commented on: 210707

105, 115, 125, 130, 135x1, 125, 105lbs

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Liz Rekas
July 7th, 2021 at 10:46 pm
Commented on: 210707

Hang squat snatch triples with a swiffer

then front squats

worked up to 75# for 3

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Antonio Alves
July 7th, 2021 at 10:26 pm
Commented on: 210707

Took the beginner option, slightly modified:

--

Hang squat snatch 3-3-3-3-3-3-3 reps *with pipe

DB Front squat: 3 x 10 reps with 2x 12,5 kg DB + 4 x 10 reps with 2x 15 kg DB

--

Light weights, but last sets felt heavy

5 km run during lunch break.

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Kevin Flowers
July 7th, 2021 at 10:13 pm
Commented on: 210707

M/56/6'1"/178


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


Rx: 95/105/115/125/135/140/145/150/155 (2 + fail)*


*thank you to Charlie for the motivation

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Coastie Nick
July 7th, 2021 at 8:25 pm
Commented on: 210707

45-55-65-75-85-85-85

201226: 45-55-65-70-75-80-85

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Jim Rix
July 7th, 2021 at 8:21 pm
Commented on: 210707

Technique day for me

hang squat snatches 10x45-55-65#

overhead squats 10x75-85-95-105

hang squat snatches 10x65

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Charlie Pokorny
July 7th, 2021 at 6:18 pm
Commented on: 210707

115 - 125 - 135 - 140 - 145 - 150 - 155 (2+fail)

m/53/5'11"/200#

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Morgan Greene
July 7th, 2021 at 6:16 pm
Commented on: 210707

105-110-115-125-130-135-140

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Joe Conradi
July 7th, 2021 at 5:01 pm
Commented on: 210707

Practice: 7 sets of 10 with pipe.

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John Clarke
July 7th, 2021 at 4:44 pm
Commented on: 210707

Hang Squat Cleans - worked up to 115. Compare to was 155s, back's been acting up lately


1k row - 3:35, goal here was to start right at target pace and hold on. I'll take it.

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Erik Dresner
July 7th, 2021 at 3:57 pm
Commented on: 210707

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


Superset with 20 Russian twists for the last 5 sets


Lifted without ego. Even though I got up to 130 last time, the quality of reps today was much better.

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Nicole Deaver
July 7th, 2021 at 2:18 pm
Commented on: 210707

Hang squat snatch

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


My snatches still need work so stayed light and made it a skill day.

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Charles Meyers
July 7th, 2021 at 2:17 pm
Commented on: 210707

Hang squat snatch 3-3-3-3-3-3-3 reps 50-60-70-80-95-100-107.5

Post loads to comments.

Compare to 201226.

45-50-55-60-65-70-75

(edited)
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Jim Rix
July 7th, 2021 at 8:22 pm

Phenomenal improvement!

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Antonio Alves
July 7th, 2021 at 2:16 pm
Commented on: Workout Tips

Yes, video is set to "PRIVATE" on YT...

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Adam Dembowski
July 7th, 2021 at 1:47 pm
Commented on: 210707

3x30kg 3x35kg 3x40kg 3x45kg 3x50kg 2x55kg 3x55kg

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Michael Arko
July 7th, 2021 at 1:21 pm
Commented on: 210707

Short on time, bad at this move, subbed this:


21-15-9

45lb hang squat snatch

GHD sit up

10:35


This worked out really well: I was able to identify my #1 fault: armpits not turning out. Focusing on that fault helped to adjust bar travel, heels down, butt back, hips below knees -- all fell into place with attention to the armpits. Definitely not perfect! But a lot more consistent.

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Sam Meixell
July 7th, 2021 at 1:14 pm
Commented on: Workout Tips

Same issue

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Douglas Hughes
July 7th, 2021 at 10:29 am
Commented on: Workout Tips

Video link not working for me. Says... "Video unavailable. This video is private"

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Keith Whelpdale
July 7th, 2021 at 5:43 am
Commented on: Workout Tips

Workout tips set as a private video? Is that intentional?

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Lara Stone
July 7th, 2021 at 6:19 am

I had the same issue.

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Brian Louchis
July 7th, 2021 at 4:34 am
Commented on: 210707

75-95-105-115-125-135-145


Compare to 170503: 95-125-135-140(1)-145x-145x-135


Compare to 160629: 75-85-95-100-105-110(2)-95

Comment URL copied!
Chris Sinagoga
July 7th, 2021 at 2:17 am
Commented on: 210707

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Jumping/landing with heavy weight, high output followed by rest, emphasis on squatting with an upright torso


MAIN DECISION

Do I allow for a regrip?


TECHNIQUE SCALE

Same format, do sets of 10+ each time, also hold bottom position for longer than is comfortable


CONSISTENCY SCALE

As listed, don't allow for regrip


INTENSITY SCALE

As listed, allow for short regrip if needed


INJURY SCALE

Find something you can lift at full capacity and do a 3 rep max


MY STUFF

Did sets of 115 with a pause on the bottom


GENERAL FEAR LEVEL: 3

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Grace Patenaude
July 7th, 2021 at 1:02 am
Commented on: What Makes a Great Coach?

Thank you for this great article!

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Felix Laeufle
July 2nd, 2021 at 10:05 am
Commented on: What Makes a Great Coach?

This is amazing! Thanks a lot.

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Renato Almeida
June 22nd, 2021 at 3:07 pm
Commented on: What Makes a Great Coach?

Top

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Daniel Jackiw
June 15th, 2021 at 5:44 am
Commented on: What Makes a Great Coach?

Brilliant article, thanks Matt!

(edited)
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Michael Casey
June 14th, 2021 at 6:30 pm
Commented on: What Makes a Great Coach?

Inspiring! Let the journey begin.

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Sebastien Rigo
June 11th, 2021 at 2:16 am
Commented on: What Makes a Great Coach?

Thanks for sharing this great article !

Could you recommend books/articles about relationship building ?

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Matthew Swift
June 11th, 2021 at 6:14 am

Hi Sebastien,

There are MANY! Here are 4 that have had a big impact on me ...

  • "How to Win Friends & Influence People" - Dale Carnegie
  • "Tricky People" - Andrew Fuller
  • "The four mindsets" - Anna-Lucia Mackay
  • "The power of connection" Rik Rushton

Enjoy!

Cheers,

Matt

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David Christensen
June 10th, 2021 at 2:43 pm
Commented on: What Makes a Great Coach?

Appreciations for activating key coaching elements. I am revalidating my credentials after a few years away from coaching. This article jacks me up!

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Sigrun Kjartansdottir
June 10th, 2021 at 11:00 am
Commented on: What Makes a Great Coach?

Thank you so much for this, loved it 😍

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Kay Charalambous
June 10th, 2021 at 9:56 am
Commented on: What Makes a Great Coach?

Thank you! Really makes a difference to my development as a new coach when I read such articles. Love it! :)

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Chris Sinagoga
June 10th, 2021 at 12:27 am
Commented on: What Makes a Great Coach?

"Identify a great coach and watch carefully as they interact with their athletes. Imagine nothing is an accident and try to imitate or incorporate what they do into your toolkit."


^^This, for sure. And it's also important for athletes to do this also - whether that's for CrossFit movements or sports in general. Recently we've been putting a lot of emphasis on less of me talking and, "Hey guys, watch Dillon... okay, spend 30 seconds trying to mimic that."

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Rafael Guaraldo
June 9th, 2021 at 5:14 pm
Commented on: What Makes a Great Coach?

This article is a masterpiece!

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Alejandro Reyes
June 9th, 2021 at 4:28 pm
Commented on: What Makes a Great Coach?

Was a great piece of reading, I remembered my L1, L2 and all the group classes and coaching experiences that I have had through the years. Thanks!!!

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Alexander Mercieca
June 9th, 2021 at 4:05 pm
Commented on: What Makes a Great Coach?

Yes! This article is right on point! Really enjoyed it.

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Josh Melendez
June 9th, 2021 at 12:43 pm
Commented on: What Makes a Great Coach?

Blown away by this article! So much to pull from this! Thank you for writing this for us.

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Michael Schaal
June 9th, 2021 at 6:02 am
Commented on: What Makes a Great Coach?

Wow! The breadth and depth of this article has certainly provided an amazing stimulus for continual learning!


Thanks, Matt Swift for an inspiring piece!

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Tassia Parreira
June 8th, 2021 at 10:47 pm
Commented on: What Makes a Great Coach?

Thank you!! Just it, so fantastic!

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Tassia Parreira
June 8th, 2021 at 10:46 pm
Commented on: What Makes a Great Coach?

Thank you! Just it.

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Liang Kong
June 8th, 2021 at 9:24 pm
Commented on: What Makes a Great Coach?

It is a kind of exceptional article that you immediately would love to put into your favorite document for repetitive reading every once in a while.

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Federico Rossi Mori
June 8th, 2021 at 7:29 pm
Commented on: What Makes a Great Coach?

This article should NOT be open access, is full of amazing concepts and as always explained in a perfect way. We should pay to read this and who disagree is not worth what's written on it.

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Robert Miller
June 8th, 2021 at 7:12 pm
Commented on: What Makes a Great Coach?

This model really puts things in the proper perspective. Love this return to instructor education.

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Todd Widman
June 8th, 2021 at 6:56 pm
Commented on: What Makes a Great Coach?

Exceptional article, thank you!

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Carmen Rewi
June 8th, 2021 at 5:37 pm
Commented on: What Makes a Great Coach?

Very timely for me as a new coach. Thank you

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Sam Cathcart
June 8th, 2021 at 5:35 pm
Commented on: What Makes a Great Coach?

Great article! Thank you for sharing.

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James Gardner
June 8th, 2021 at 5:32 pm
Commented on: What Makes a Great Coach?

I love what you guys are doing! This article was excellent.

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Nathan Jenkins
June 8th, 2021 at 5:25 pm
Commented on: What Makes a Great Coach?

Very excited to see the announcement of the new Professional Coach publication. What a great article to kick things off. Great job Matt!

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Ben Bergeron
June 8th, 2021 at 5:06 pm
Commented on: What Makes a Great Coach?

One of the best articles I have ever read on coaching. Well done Matt!

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Teddie Fullerton
June 8th, 2021 at 4:55 pm
Commented on: What Makes a Great Coach?

Fantastic Article! Thanks for taking the time to share.

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Luis Felipe Lopes
June 9th, 2021 at 11:12 am

Yeeeeees, this is it!

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