Friday

220826

Workout of the Day

38

Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps

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Compare to 201211.


Scaling:
This progression of snatch variations should prepare you for a solid attempt 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.

The Power Snatch

1

The power snatch is received in a partial overhead squat. Without the option of catching in a full squat, the athlete must pull the bar high and focus on a quick change of direction. Complete hip and knee extension followed by a fast turnover of the bar is critical.

WatchThe Power Snatch

The Snatch Balance

3

"The snatch balance begins in a narrower stance, with feet directly under the hips—the pulling stance that is the starting position for the clean and the snatch (what Coach Burgener often calls the “jumping stance”). The snatch balance requires the athlete to initiate the movement with a strong dip and drive, then dive under the bar and move the feet to land in the slightly wider catching stance with the bar overhead—all explosively and in an instant." (CrossFit Journal, 2005).

Watch The Snatch Balance

The Snatch

10

The Olympic lifts train athletes to effectively activate more muscle fibers more rapidly than through any other modality of training. The explosiveness that results from this training is of vital necessity to every sport. Practicing the snatch teaches one to apply force to muscle groups in proper sequence — i.e., from the center of the body to its extremities (core to extremity). Learning this vital technical lesson benefits all athletes who need to impart force to another person or object, as is commonly required in nearly all sports.

WatchThe Snatch

Comments on 220826

42 Comments

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Cyril Carmelo
November 3rd, 2022 at 9:54 am
Commented on: The Snatch Balance

Bonjour,


Je vous remercie pour vos conseils et vidéos. Auparavant je ne regardais les informations sur le CrossFit que sur lepreparateurphysique.fr mais désormais je regarderais plus souvent vos vidéos et articles.


Merci pour votre contenu, keep going !

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Douglas London
September 21st, 2022 at 8:45 pm
Commented on: 220826

40-45-47.5-50-52.5 kg

40-45-50-55-55 kg

30-35-40-45-47.5 kg

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Jeffrey Howard
September 21st, 2022 at 3:57 pm
Commented on: 220826

M/26/5'8"/170lb

CrossFit AFK

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

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

135lb-135lbmiss-135lb-135lb-135lbmiss


(Snatches have been feeling better. Still need to work on pulling under the bar. Good skill day)

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Rosanne Boswell
September 15th, 2022 at 11:41 pm
Commented on: The Snatch

Is the snatch always combined with a squat?

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Georgina Choukroun
October 6th, 2022 at 5:23 am

nope !

Not in the muscle/power snatch

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Georgina Choukroun
October 6th, 2022 at 5:23 am

nope !

Not in the muscle/power snatch

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Georgina Choukroun
October 6th, 2022 at 5:23 am

nope !

Not in the muscle/power snatch

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Georgina Choukroun
October 6th, 2022 at 5:23 am

nope !

Not in the muscle/power snatch

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David Hinojosa
August 30th, 2022 at 10:11 pm
Commented on: 220826

Power snatch

182/182/182/193/193

Snatch balance

192/192/192/192/197

Squat snatch

197/197/197/203/203





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Dezert Sky Kiddoo
August 27th, 2022 at 11:27 pm
Commented on: 220826

PS: 115/135/145/155/165

SB: 115/125/135/145/150 (fx1)

SS: 135/145/155/165/175 (failed)

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Jonathan Elmore
August 27th, 2022 at 11:12 pm
Commented on: 220826

2500m Row then #75 and under practice and a 20 min. Afternoon workout

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Sam Meixell
August 27th, 2022 at 4:06 pm
Commented on: 220826

Power snatch (3) 105-115-125-135-125

Snatch balance (2) 45-55-65-75-85

Squat snatch (1) 75-85-95-105-115 (PR)

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michael kosaber
August 27th, 2022 at 11:29 am
Commented on: 220826

beginner have to work on snatch squat.

heels coming off ground.

tight from hip replacement

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Luis Oliveira
August 27th, 2022 at 9:45 am
Commented on: 220826

PS 20 / 30 / 40 / 50 / 60 Kg -- 44 / 66 / 88 / 110 / 132 Lbs


SB Same as PS


SS 61 / 62 / 63 / 64 / 65 Kg -- 134 / 137 / 139 / 141 / 142 Lbs

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Brian Louchis
August 27th, 2022 at 12:51 am
Commented on: 220826

PS x 3: 65-95-105-115-120

SS+SB: 125-135-140-145-150

SS: 155-165-175-185-190x

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Thomas Legan
August 26th, 2022 at 11:57 pm
Commented on: 220826

I love the higher volume weightlifting day!


Power Snatch 95 - 115 - 135 - 155 - 165

Snatch Balance 95 - 115 - 135 - 155 - 165

Squat Snatch 135 - 155 - 165 - 175 - 190 (5lb PR)


Follow me on IG to see videos from the dot com workout of the day! @ymmotvstommy

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Sam K
August 26th, 2022 at 11:06 pm
Commented on: 220826

Rx

PS(x3): 115,135,155,175,185

SB(x2): 95,115,125,135,135

SS(X1): 155,175,185,195(PR), 200(f)

M/30s/225lbs


Son(14):

Rx:

PS(x3): 75,85,90,95,105(PR)

SB(x2): 45 all rounds

SS(X1): 65,75,75,75,85

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Marlies Severyn
August 26th, 2022 at 10:20 pm
Commented on: 220826

nope. This one did not go as planned. At all.

best lifts: Pwr Sn- 3@65#, Sn Bal- 2@50#, Sq Sn-1@55#. My climb back into CF is very humbling

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Shane Azizi
August 26th, 2022 at 10:20 pm
Commented on: 220826

Power snatch: 95-100-105-110-115

snatch balance: 45-95-95-95-95

squat snatch: 95-100-15-125-130lb Rx

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David Smith
August 26th, 2022 at 8:09 pm
Commented on: 220826

Such a frustrating ending to a pretty good day. Felt so good until I went for a 10lb PR. Had it overhead four times and couldn’t balance to stand it up. But felt more solid in receiving overhead than I have in a long time. I’ve been doing a gymnastics program that has really improved my shoulder strength and stability.


95-115-120-125-135

135-145-155-165-135x2

155f-155-165-175-185 f 5 times :(

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Lincoln Kerger
August 26th, 2022 at 8:08 pm
Commented on: 220826

Practice day, didn't count reps, just focused on technique

Empty barbell Snatch Balance

75-85-95# PS

75-85-95# SS


Did a bunch of reps snatch balance first. Then switched back and forth between PS and SS at each weight. I did reps of each until I failed a rep or felt like the technique was solid enough to stop.

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Alexandre Beaulieu
August 26th, 2022 at 8:08 pm
Commented on: 220826

PS:125/145/165/175/185

SB: 125/150/170/185/195

SS: 170/185/195/202/210m (pr attempt)

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Antonio Alves
August 26th, 2022 at 6:22 pm
Commented on: 220826

Modified:

--

single-arm DB power clean @ 12,5 kg DB:

5 x 10+10


single-arm DB OHS DB @ 12,5 kg DB:

5+5 / 6+6 / 6+6 / 5+5 / 5+5


squat snatch:

10 w/ pipe

single-arm DB:

10 + 10 @ 5 kg

7 + 7 @ 7,5 kg

5 + 5 @ 9,5 kg

3 + 3 @ 12,5 kg

--

Peace.

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Andi Ommsen
August 26th, 2022 at 6:18 pm
Commented on: 220826

40-50-55-60-65

40-50-60-65-70

40-50-60-60-60


All in kg

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Gavin Young
August 26th, 2022 at 6:05 pm
Commented on: 220826

PSN: 95,115,135,155,165

SN Bal: 65, 115, 120, 120

SN: 155, 165, 175, 185, 185


39 y/o M

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Christian Simpson
August 26th, 2022 at 4:32 pm
Commented on: 220826

Today:

Power sn: 100#/105/110/115/120

Balance: 65/85/105/115/125

Sq sn: 95/105/115/125/135pr


12/11/20: up to 115/115/125 respectively

6/25/20: up to 115/105/115 respectively

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Kobe Breazeale
August 26th, 2022 at 4:28 pm
Commented on: 220826

Power snatch 3-3-3-3-3 reps (45,75,85,105,115)

Snatch balance 2-2-2-2-2 reps (65,75,95,100,105)

Squat snatch 1-1-1-1-1 reps (45,55,65,95,95)

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Steve Day
August 26th, 2022 at 4:05 pm
Commented on: 220826

PS x3 -65, 95, 115, 135, 145(2)

SB x2 - 65, 95, 115, 125, 135

SS x1 - 105, 125, 125, 135,155

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Jill Prahm
August 26th, 2022 at 3:39 pm
Commented on: 220826

Snatch 55-60-60-65-65 lb. Snatch balance 55-55-60-60-60. Squat snatch 55-60-65-70-75 lb.

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Charles Meyers
August 26th, 2022 at 12:43 pm
Commented on: 220826

Power snatch 3-3-3-3-3 reps

45-55-65-95-115

Snatch balance 2-2-2-2-2 reps

35-45-60-80-100

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

65-75-85-100-116-125

(edited)
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Mike Andridge
August 26th, 2022 at 12:10 pm
Commented on: 220826

Practice day

worked on all 3 movements

@ 95# -- didn't count reps or anything

m/52/175

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Benoit Bequignon
August 26th, 2022 at 9:54 am
Commented on: 220826

That's a lot of reps... Fatigue has made 1 rep felt heavier than usually...


PS: 30 / 40/ 50 / 60 / 62kg

SB: 30 / 35 / 40 / 45 / 50 kg

SS: 50 / 55 / 55 / 60 / 60 kg

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Amedeo Alessio Cerea
August 26th, 2022 at 8:15 am
Commented on: 220826

35-35-40-45-50

Empty-empty-30-30-40

40-40-45-50-50

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Chris Sinagoga
August 26th, 2022 at 2:05 am
Commented on: Workout Demo

Literally one of the best to ever do it. From an outside (and a little biased) perspective, Kelly is in a different class of coach than just about anyone else that is going to come on these pages. Whether you're a new kid around here or a veteran, anything with this dude's name on it is a must-watch.

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Steven Thunander
August 26th, 2022 at 2:00 am
Commented on: 220826

Globo wod: If you have access to bumper plates and a barbell you're all set. Warm up well and get at it. If you don't have access to bumper plates and only have iron plates, build up to a weight that you can control down and focus on technique. It's OK to use blocks to elevate the bar to proper starting position or to do hangs if you don't have proper diameter plates. Dumbbells sub 3's dumbbell power snatches each side for the series then 2's overhead squats each side for the snatch balances, then finish with the 1's of squat snatches. Be warned that dumbbell OHS and squat snatches are much more difficult than their barbell brethern, so take your time warming up and focus on good technique. If you max the available dumbbells do AMRAP sets with good form.


Bodyweight sub: spend 5-10 minutes each working on the following skills: Pistols (or progressions), knee jumps and broad jumps, and handstand holds.

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Chris Sinagoga
August 26th, 2022 at 1:49 am
Commented on: 220826

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Weightlifting. High output followed by full recovery. Jumping with heavy weight, upright torso, squatting with loss of connection.


SHORT MEDIUM LONG


LIGHT


MEDIUM


HEAVY x


TECHNIQUE SCALE

Pick one of the three lifts and just to a traditional max effort format, 10+ reps each set


CONSISTENCY SCALE

On each lift spend 5 seconds in the landing position


INTENSITY SCALE

Do a short sprint or burpee set before each lifting set to make a light weight feel heavier.


MY STUFF

Checked the box today, sets of 5 at 95, full squat to work on flexibility. I was being a pansy.


GENERAL FEAR LEVEL: 4

(edited)
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Alfred Leutl
February 5th, 2021 at 10:02 am
Commented on: The Power Snatch

7.10

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Karl Eagleman
August 7th, 2019 at 6:11 pm
Commented on: The Snatch

This snatch sequence may provide some value. I hope it helps! https://www.instagram.com/p/BwrNypxgrsJ/

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Georgina Choukroun
October 6th, 2022 at 5:26 am

hey hello m. Eagleman ! 🙌

@the_standard_keeper

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Georgina Choukroun
October 6th, 2022 at 5:27 am

hey hello m. Eagleman ! 🙌

@the_standard_keeper

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Georgina Choukroun
October 6th, 2022 at 5:27 am

hey hello m. Eagleman ! 🙌

@the_standard_keeper

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MIchael Thalmann
August 2nd, 2019 at 1:33 pm
Commented on: The Snatch

I had never focussed on keeping my shoulders out past the bar until I saw this video and it helped my lifts

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