Guest Programmer – Christian Harris
June 24-July 7, 2024
Snatch 3-2-2-1-1-1 reps
Finish with 10 minutes of working on pegboards.
Scaling:
The first part of today’s workout presents a chance to challenge yourself with weights that push your limits. Focus completely on today's lifts — they should demand your full attention. Experienced and intermediate athletes might aim for personal records with max-effort lifts. Beginners should use today to refine technique and become accustomed to heavier weights.
The objective in the second part is to develop confidence with pegboard technique and improve spatial awareness. Take advantage of this low-intensity setting to practice this intricate skill. Advanced athletes may consider performing 1-2 reps every minute for 10 minutes. Intermediate and beginner athletes may work on pegboard pull-up variations. Try 1-2 sets of 3-5 reps of each variation.
Pegboard pull-up variations include:
-Feet on wall, even grip
-Feet on wall, uneven/staggered grip
-Dead hang, even grip
-Dead hang, uneven/staggered grip
Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.
Coaching Cues:
Think of the snatch like a race car driving around a turn on a track. If the car goes too fast around the turn, it will run off the track. Instead, the car is patient around the turn. As it gets into the next straight away, it steps on the gas and takes off. In terms of the snatch, if you move too quickly around the knees, you will “run off the track.” You will get pulled out of position and the lift will be lost. Instead, you must be patient as you pass the knees. Once you get past the knees and brush the thighs, you can step on the gas and execute the lift.
Resources:
The Snatch
The Power Snatch
The Glassman Chipper
Find a gym near you:
View the CrossFit map
Featured photo:
Photo by Meg Ellery at the North America West Semifinal by West Coast Classic.
Comments on 240629
38 Comments
Snatch 3-2-2-1-1-1 reps
10kg-15kg-15kg-17,5kg-17,5-17,5kg
85lb, 95lb, 105lb, 115lb, 125lb, 135lb (missed), 135lb new pr!
80 Kg :)
65, 70, 75, 80, 85, 85 lbs.
10 minutes of pull-up work
Squat snatches at first and then power snatches + a few overhead squats for the last couple reps
squat snatch
165#x3
172#x2
185#x2
210#x1
215#x1
220#x1
no peg board
65-75-75-85-85-85
30y/o 165lbs
3-135
2-165
2-185
1-190
1-195
1-200
Garage gym, completed 6/29. All squat snatches.
105x3
115x2
125x2
130x1
135x1
140x1
no PRs but Pretty happy considering how poorly warmups were going.
did 10 minutes of changing grip pullup variations EMOM. Ring l sits, chin up, pull up, commando, and ring rows. Got to 107 reps by 10 minutes.
First time doing this. I decided to only focus on form with a 45 lb bar 100 reps.
I notice there is a lot of strain on the elbows with the weight wanting to fall forward on the way up. This movement feels very awkward.
Any tips?
A lot of strain on the wrists too.
A lot of strain on the wrists too.
pwr snatch
75/85/95/115/115/115
m/54/175
bailed on peg board work (which would have been some type of modification)
Tech work
40kg
42.5kg
45kg
47.5kg
50kg
Parallel pull up x 6
Parallel knees to armpits x 6
EMOM 12 mins
Power snatch
3@65
2@95
2@115
1@135
1@140(f)
1@140
37 / M / 5'9" / 140lbs
Dumbbell squat snatch left arm, right arm
35
40-45
45F-45-50
Needed a long warmup to be able to catch it at the bottom consistently. Pretty happy with the 50lb single.
As for the pegboard, I booked an intro class at the climbing gym for tomorrow.
3x54kg; 2x56kg; 1x58kg; 1x60kg; 1x60kg.
Did Monday's squat clean/pull-up grunt-fest. Results there.
Snatch 3-2-2-1-1-1 reps
75x3
80x2,85x2
90x1,95x1,102.5x1
Rx
3: 165
2: 175,185
1: 195,205,210(PR)
Son(16)
3: 115
2: 135,155
1: 165,couldn't make 175 happen but continued trying
Finish with using rings to swing around pull up bar pegs
Lotta weight for a snatch. Congrats Sam.
Thanks!
Took an extra rest/recovery day and walked with wife 3 miles and pool time with kids this afternoon
That's a perfect Saturday workout to be done rx!
Single handed DB. Focused on learning the movement & not popping a rib SMH
10-15-20-25-30
Last set did 4 reps bilat
4:58 time
95-115-125-135-145-155
Snatches at any significant weight are tough if not "unpossible" for me- shoulders elbows wrists, et al. Used training bar & focused on form; keeping lift tight to body;quick drop under. Finished with single arm alternating dumbbell snatches, which I can do all day for some reason. Then various hangs & pull up attempts.
Not gonna lie, mostly I danced around to Fishbone -Truth & Soul in my own little-80s moshpit tribute. That kind of week lol...see ya Monday!
focus on technique today
95/100/105/110/110/120 lbs
no pegboard available, so I played with the monkeybars and did one Chinup set of three with a 70 lbs kettlebell to simulate the pegboard.
Nice! Taking it to playground style always fun!!!
m/39/241
Did Operation Red Wings from yesterday, results there.
Globo wod: if you have bumpers and a barbell you're all set. If you are using iron plates today use a weight that you can bring down under control. Consider building up to a weight and do sets at the same weight, using the 3's and 2's as warm ups. If needed use risers to get the barbell to the normal starting position or do low hang snatches if you are using non standard plates. Dumbbells sub dumbbell squat snatches, alternating after each set (3 left, 3 right, 2l, 2r, 2l, 2r and so on). Keep in mind that dumbbell squat snatches are more difficult than barbell squat snatches so start light, focus on good technique, and work up to your heavy singles. If you max the available dumbbells do AMRAP sets.
As a sub to the pegboard climbs today let's spend the 10 minutes to work on variations of pullups, such as L-sit, one handed pullups, pullups off of odd objects, fat bar pullups, towel pullups, false grip pullups, ect. If there's a pullup station with rock climbing grip use that. If your lucky enough to have a climbing wall at your gym utilize that.
I am getting a total hip replacement in about a month. Thanks to Crossfit and the fellow athletes for the programming and the virtual community. Peace and love to you all.
Mark, hope to see you back in September or October! Good luck staying patient during the healing process, knowing your previous activity will help.
Wishing you a speedy recovery ❤️🩹! I second Jim about being patient