Hang power snatch 3-3-3-3-3-3-3
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Scaling:
Experienced athletes should go as heavy as possible for each set of 3. Newer athletes should practice solid mechanics. Watch “The Hang Power Snatch” to review the movement.
Workout of the Day
42
Comments on 230122
February 12th, 2023 at 10:18 pm
Commented on: 230122
105-115-120-125-125-125-125
February 9th, 2023 at 7:47 pm
Commented on: 230122
M/27/5'8"/170lb
CrossFit AFK
115lb-115lb-125lb-125lb-135lb-135lb-140lb(PR)
February 4th, 2023 at 2:25 pm
Commented on: 230122
Kg 20-30-30-35-40-45-50
January 27th, 2023 at 9:20 pm
Commented on: 230122
Worked up to 105 lbs X 3 before my form stated to breakdown 😞
Gotta raise these numbers
In 👇👇👇
#Strength #power
(edited)
January 27th, 2023 at 9:53 am
Commented on: 230122
40-45-45-50-55x2-50-50 in kg
88-99-99-110-120x2-110-110 in lbs
January 26th, 2023 at 6:25 pm
Commented on: 230122
M/43/140lb
3 Hang Power Snatch @ 85,95,105,115,115,115,125
January 26th, 2023 at 1:47 pm
Commented on: 230122
95
105
115x4
125
44 / 6’0 / 190
January 26th, 2023 at 2:13 am
Commented on: 230122
M/37/6'/180#
115/125/135/145/155/160/165
(Tough day at the office. Pleased with today's results.)
Deo gratias
January 25th, 2023 at 10:22 pm
Commented on: 230122
Modified:
--
DB single-arm power snatch, 90'' rest between sets
L/R: 7+7 / 8+8 / 9+9 / 10+10 / 11+11 / 13+13 = 58+58 reps
--
Peace.
January 24th, 2023 at 5:57 pm
Commented on: 230122
95
95
105
105
110
110
115
January 23rd, 2023 at 8:48 pm
Commented on: 230122
65-75-85-95-105-115-120
January 23rd, 2023 at 3:22 pm
Commented on: 230122
65#/75/85/95/100/105/110/115
January 23rd, 2023 at 1:32 pm
Commented on: 230122
Hang power snatch
3-65
3-75
3-75
3-75
3-75
3-75
3-75
January 23rd, 2023 at 11:56 am
Commented on: 230122
1000m row then
65, 95, 115, 115, 115, 115, 115
feels like I'm doing it wrong. Will continue to work on mechanics.
January 23rd, 2023 at 10:56 am
Commented on: 230122
Done 1/23. Rxd
115-125-125-125-130-135-135
135 was tough.
January 23rd, 2023 at 10:30 am
Commented on: 230122
60 kg (132 lbs)
January 22nd, 2023 at 10:44 pm
Commented on: 230122
85 lbs
January 22nd, 2023 at 8:34 pm
Commented on: 230122
3 sets at 125lbs
4 sets at 135lbs
SLIPS in between
January 22nd, 2023 at 8:30 pm
Commented on: 230122
I done 60kg through the seven sets but minimal rest. Completed the workout in 3mins 31.
January 22nd, 2023 at 8:28 pm
Commented on: 230122
40kg
Made the critical error of doing snatch, c&j, pull work yesterday prior to wod… Focus on technique, nice and smooth with a nice pop. Good one today. Now to do some boxing work, then eat something yummy.
January 22nd, 2023 at 7:28 pm
Commented on: 230122
Hang PS: 45-55-65-75-85-95-105-115-95-95-95#
Didn't strictly stick to 3 rep scheme, did more (5-7 reps) each set up to 85# to drill the movement more. Probably tired myself out a bit more than necessary early on as I barely got 115#. The 3 extra sets at 95# were 4 reps each. Did SUs and hollow rocks in between sets.
January 22nd, 2023 at 7:03 pm
Commented on: 230122
Hang PS (x3)
Rx
95
135
135
155
155
165
170
Son(15)
Rx
45
55
65
75
85
105
125(x2 then fail)
January 22nd, 2023 at 3:17 pm
Commented on: 230122
Hang power snatch 3-3-3-3-3-3-3
65-70-75-85-90-95-102.5
(edited)
January 22nd, 2023 at 2:30 pm
Commented on: 230122
75-95-95-115-95 with SLIPS in between
January 22nd, 2023 at 2:21 pm
Commented on: 230122
60-60-60-60-60-60-60 Kg
January 22nd, 2023 at 1:55 pm
Commented on: 230122
Struggled in a globo-gym today; bar way too thick with poor spin, and zero chalk. As such, I found myself muscling the bar too much. I did 4 sets at 65kg, but I should be working at 75+, so I instead hit some triples on snatch balance at 80kg, and some press from snatch triples at 30kg.
January 22nd, 2023 at 1:35 pm
Commented on: 230122
5 x 3 @ 95#
m/52/175
Two videos from HQ with Camille and Julie---both slightly different
I focused on bringing bar to just above knees, like the Camille video
January 22nd, 2023 at 11:33 am
Commented on: 230122
Single arm DB hang snatches, reps split evenly between L/R
6 x 35/40/45/50
8 x 50
10 x 50
20 x 50
January 22nd, 2023 at 10:16 am
Commented on: 230122
60-65-70-75-80-85-91kg
January 22nd, 2023 at 4:14 am
Commented on: CrossFit Podcast
Great talk Jesse! Old power lifter here from the black iron gym days. The programming has definitely changed and we may even see some hybrid CrossFit strength events start popping up for the Clydesdales among us. I really struggled to transition into CrossFit programming coming from the Louie Simmons style of lifting where we really worked the posterior chain and had to switch to more quad dominant squatting. Overhead movements are difficult due to limited shoulder mobility from all the years of benching. I am really excited to jump into PowerWod and see if it will help me in the transition.
January 22nd, 2023 at 3:10 am
Commented on: 230122
Globo wod: If you are using iron plates today do sets across at a heavy but controllable weight for the triples. Dumbbells sub single dumbbell hang power snatches 10x3 alternating sides each set. If you max the available dumbbells do AMRAP sets.
January 22nd, 2023 at 2:42 am
Commented on: 230122
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
High output followed by full recovery. A test of jumping/landing ability, a little more emphasis on the jump than land, and adding a stamina dose. Overhead, upright torso
SHORT MEDIUM LONG
LIGHT
MEDIUM
HEAVY x
TECHNIQUE SCALE
Same format, lighten up the weight and do sets of 10+
BALANCE SCALE
Stick the landing position for 5ish seconds every rep or it doesn't count (means no wobbling/change of bodyweight)
STRENGTH SCALE
Instead of doing 3 consecutive reps, give yourself 1 minute to perform all 3 reps. Setting the weight down is okay.
MY STUFF
Did 4 rounds of 5 hang power snatches at 135 and 400m run
GENERAL FEAR LEVEL: 4