Hang squat snatch 1-1-1-1-1-1 reps
Post loads to comments.
Compare to 210514.
Scaling:
Experienced athletes should work up to a moderately heavy single before starting the working sets and increase the weight for each set. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable, potentially adding reps for more practice.
Beginner Option:
Hang squat snatch 3-3-3-3-3-3 reps
Comments on 221106
36 Comments
CFWUx2 burgener 10*45?95+1sn*2 4*95
100.5*2 106*2 111.5*2 117(f)
95, 115, 115, 125, 130, 135
M/27/5'8"/170lb
CrossFit AFK
105lb-125lb-135lb-135lb-140lb-142lb (This felt really good for once)
80-90-100-100-100-100 kg
115-115-115-125-125-125-135
technique focus. Felt old today!
Modified:
--
Practice: DB squat snatch +DB OHS using various weights and variations, focusing on technique
--
Peace.
45-55-65-75-85-95-95 #s
& learned the du crossovers on my first session. Thanks Dave (of RX SMART GEAR) & Power Monkey Fitness!!! Great video on YT, check it out!
M/36/6'/175#
125/135/145/155/165/170
(Finished with some paused reps at 115 lb.)
Deo gratias
M/30/210
Built to 255#
88#/99/110/121/132/143
Great to warm-up properly and then hit it! 50DU btwn sets.
M/53/175/5'11"
Empty bar drills
snatch balance + sots press mixed with banded shoulder mobility drills
75
95
135
155
175
185
205
225
All hits no miss.
6x1 @90# w/ the rogue stubby axle
first time being able to squat snatch since like 2018.
@mimas garage
135,155,165,175,185,190 PR
39 y/o M
Beginner 55-55-55-55-55-55 Kg missed 60 Kg
Continued with some further technique work.
12/21/2019: up to 110#
5/14/21: up to 125#
Today: 95#/105/115/125(f*3)
95/125/145/155/165/175m/180/155
M/35/195
72,5 kg in all sets
165
Worked up to 145 and did probably 8 sets there. Tried to keep it consistent with good form.
Hotel gym
dumbbells 3-3-3-3-2-2-2-2-1-1-1-1
3s @ 15, 20 lbs
2s @ 25, 30
1s @ 35, 40
then
21-15-9
25lb DB hang squat snatch
DB deficit push-ups
6:25
then
1 more each arm at 40, 45 lbs
Practice day again.
Hang squat snatch 5+ reps each weight 45-105# in 10# increments. 45-75 were at least 10 reps each.
Compare to 210514: HSS 5+ reps each 45-95# at intervals of 10#. Stopped at 3rd rep at 105#.
Hang and regular squat snatch are feeling better. I was catching at a lower point today (air brakes had less travel).
Drilled hand Squat snatches with low weight
Caféine and a good workout! Thanks for sharing
High hang snatch, scaled to be done as an EMOM 10, 2 reps at 95.
Day 6 of having a newborn, sleep is getting better but still in limited supply
Hang squat snatch 1-1-1-1-1-1 reps
115
125
125
135f
135
135
off to rake leaves…
Started with some failures at 115 lbs. up and down to recenter.
115 for all. Failures throughout. Didn’t have it today.
2021 - up to 125lbs.
I suck @ this! 75-95 practice
Thanks Guys! You have know how much that means to know someone I don’t know personally cares more than the ones that are suppose to.
THANK YOU with love
Suffering together thru CrossFit is a bond. You’ve always got a family here.
Good practice Jonathan! Thanks for the consistent posts on here, it holds us accountable too
rx
115# f
115
115
115f
105
105
105
m/52/175
compare to's were all similar weights
Home alternative.
I took the main patterns of this movement (hang : hinge / squat / snatch : pull) and did a strengthening session on these.
WARM-UP
2' run
Pistol warm-up :
2 sets :
Playing with obliques opener from Strongfit
10 squats (varying stances)
2 sets :
20 calf raises
20 pistols to a chair
10 assisted pistols
2 sets :
20 banded psoas march
20 tib raises
4 controlled pistols
SQUAT
EMOM 10
14 pistols (without shoes)
Directly into
Max distance KB front carry
HINGE
2 sets :
30" right Split stance RDL / 15" rest
30" right single leg glutes bridge / 15" rest
30" right leg ham curl / 30" rest
Repeat on the other side
2' rest
Directly into
Max effort KB figure 8's
PULL
4 sets : (1-2-3 near max effort and last one 'til failure)
Dual DB bent over rows with slow eccentric
30" rest
3 sets :
5-5-max standing banded rows so :
5 reps with 5" eccentric + 5 reps without lockout + max full reps
Directly into plates hercules hold.
Good one !
Couldn't drop the bar so didn't go all the way until failure.
A respectful 60 kg (132 lbs).
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Max output followed by full recovery. Weightlifting, single modality. Jumping, squatting with upright torso and loss of connection, core to extremity
SHORT MEDIUM LONG
LIGHT
MEDUM
HEAVY x
TECHNIQUE SCALE
Same format, 10+ reps per set
CONSISTENCY SCALE
3 rounds of:
Max reps hang snatch in 3 minutes
Rest 3 minutes
INTENSITY SCALE
Do a short burpee set or sprint before each lifting set
MY STUFF
Tested out a synchronized team workout version of this
GENERAL FEAR LEVEL: 3
Globo wod: If you have a bar and bumpers you're all set. Follow it as Rxed. If you only have iron plates today do sets across at a load that you can manage to bring down safely. Consider doing sets of 3 across in this case, and focus on technique. Dumbbells sub dumbbell hang squat snatches 3-3-3-3-2-2-2-2-1-1-1-1 alternating sides. Warm up well, and realize that dumbbell squat snatches are more difficult than barbell squat snatches. If you max out the available dumbbells do AMRAP sets.