Guest Programmer – Rob Lawson
April 30-May 12, 2024
Every minute on the minute for 20 minutes:
Minutes 1-5, use a light weight to complete:
1 snatch pull
1 hang power snatch
1 overhead squat
Minutes 6-10, use a light weight to complete:
1 snatch pull
1 low-hang snatch
Minutes 11-20, increase the load if movement is sound and complete:
1 snatch pull
1 squat snatch
Post takeaways and loads to comments.
Scaling:
The goal today is to build confidence in the snatch.
Every minute starts with a snatch pull to practice:
- A solid setup position.
- Hips and shoulders rising at the same time.
- Reaching full hip and knee extension before shrugging.
In minutes 1-5, concentrate on full hip extension. We are receiving the barbell high in the power snatch position (as opposed to the squat snatch), and then practicing a deeper receiving position with the overhead squat. The goal is for the skills of this complex to transfer over to the later minutes in this workout.
In minutes 6-10, start from the low hang and try to receive the bar in a squat. We may add a little weight, but stick to the same weight for the full 5 minutes; the opportunity to increase weight will come in the next 10 minutes. Focus on being patient, keeping the chest/shoulders on top of the bar, and jumping before using the arms to pull under.
In minutes 11-20, snatch from the floor. Focus on a sound setup position, and hips and shoulders rising at the same time before accelerating and extending the hips when the bar reaches mid-thigh — patience will be necessary to stay over the bar to reach this position. All the coaching points and practice from the previous work comes together to finish with a full squat snatch.
If you’re moving well, add weight through the last 10 minutes, but the goal is to have no missed lifts. Do not sacrifice form for load.
Intermediate option:
Same as Rx’d
Beginner option:
Same as Rx’d
Resources:
The Snatch
The Hang Power Snatch
The Overhead Squat
Learn More About Guest Programming
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Featured photo:
Level 1 Seminar at The Ranch in Aromas, California.
Comments on 240503
47 Comments
1-5 = 115 ---- 6-10 = 135 ---- 11-20=155x2, 165x2, 175x2, 185x2, 195,
20565-75-85-95-105
75-85-95-105-115
95-105-115-115-125-125-135-145-155F-150F-150
51m/5'10"/185
5 rounds not for time
1/1 DB Turkish get up 50#: press at each position on the way up and down
20 DB swings 70#
95lbs.
115lbs.
Worked up to 200lbs.
*With my Affiliates 4:30pm Class.
-The Lighter Work set me up great to hit some heavy weights! Big fan!
M/ 93 kg/ 31y
1-5 = 50kg
6-10 = 55kg
11-20 = 60 kg
M|31|1m80|75kg
No access to barbell ; revamped into 24 kg KB snatches :
1->10 EMOM : 2 (snatches + OH squats) @24kg per arm.
11->20 EMOM : 1 dead snatch + 1 swing snatch @24kg per arm
45 lb bar on first 10 minutes
65 lb for last 10 minutes
Completed 5/10 at the Y.
minutes 1-5: 65-75–95-100-105
minutes 6-10: 105-110-115-115-115
minutes 11-20: 115x5-125x5
dealing with some gout pain, nice skill set work. Followed with bench, pull-up, leg raise complex.
M/27/180#
Worked up to 165# (80%). Thought I was going to be able to go heavier, but the snatch pull before snatch sucked a lot of energy out of me every round. EMOM style is so fun to lift on. Just the right amount of heavy breathing and sweat for a lifting piece.
0:00-5:00 95-115-135 lb.
6:00-10:00 135-145 lb.
11:00-20:00 155 lb.
M/38/6’/174#
0:00-5:00 95 lb.
6:00-10:00 115 lb.
11:00-20:00 135 lb.
No misses. Fun!
Deo gratias
Minutes 1-5 65#
6-10 75#
11-20 80-85#
Really liked the scheme
47.5kg
50kg
60kg
attempted 62.5kg and it was just at parallel
Hotel gym, subbed DBs. Completed a set on each arm and ran 1:15/rd to allow about 45s between.
Rd.1-10 = 25lbs
11 = 35lbs
12-18 = 40lbs
19-20 = 45lbs
Hped so much to dial in the timing. I could tell whenever shrug was early or late, or hips not fully extended. Great way to break it down and get it right.
Rounds 1-10: 95#
Rounds 11-20: 115#
m/39/241
Completed on 240504 due to all-day travel on Friday. Wanted to get after this but left elbow pain forced me to keep the weight low
Rx rep scheme
Minutes 1-10: 65#
Minutes 10-20: 75#
Thought I was good to go, but evidently aggravated the issue with the left elbow more than I thought on Tuesday.
First time ever doing these and realized that I actually really enjoy them. Did all of the work at 95lbs.
We worked through the instructions but had trouble holding to squat snatches at the end.
I got to 185lbw, my son(16) got to 145lbs
EMOM in 20
Min 1-5 #65
1-4 very sloppy OH sets
5 performed ohs but step forward. I am really flexible but have a hard time with that movement. Warm ups go fine until weight is added, so it could be mental.
Min 6-10 #55
Scaled down to #55 for better form. Felt a little better but I'll take more wods like this to get where I need to be.
Min 11-14 #55
Low hanging snatch feels good but I realize I need to tape the bar where my hands should for this movement.
Min 15-20 #75
Same read out as 11-14
Overall, there was improvements on movements and definitely some lessons learned hand placement plus mat consider joining a box for short time to get better at the ohs.
Min 1-5 PVC pipe
Min 6-20 45 lbs
1-5: 115# felt good
6-10: 115# felt very good
11-12: 135# good
13-14: 145# good
15-20: 155#, rd 19 I took a step forward, otherwise OK
Really enjoyed this one. Quality over quantity or speed.
Reps 1-5 @45
Reps 6-10 @55
Reps 11-13@75
Reps 14-16@95
Reps 17-20@115
my form did break down a bit at the end sorry!
2-20min at 105lbs
Rds 1-12: 65 lbs
Rds 13-15: 75 lbs
Rd 16-17: 80 lbs
Rd 18: 85 lbs
Rd 19: 90 lbs
Rd 20: 95 lbs
This movement is a weakness for me. Thanks for forcing me to work on it 😆
45/50/60
First snatches in well over a year. Went super light and tried to focus on hitting the right grooves. Felt good, but I was rushing completion of the second pull. Practice makes perfect.
63” 171lb
Rx’d
Score:
Min 1-5 @ 45lb
Min 6-10 @ 65lb
Min 10-20 @ 65-85lb
Takeaways:
Strong Leg Drive and Hip Extension
Good Bar Path
Poor receiving position (knees forward/ hips high)
Poor Bottom Position (knees forward/ bar in front of frontal plane)
M / 5’7 / 21 / 194.6
*6 WEEK MURPH TRAINING - Week 3/6 - Workout 5/5*
For time: 5:19
80 dumbbell box step-ups
* Every minute on the minute, starting at :00 perform 10 single unders
(This is a mix of the advanced, intermediate, and beginner. I want to go all out on what I can and pull back on what I can’t do as well)
Skill Work
On a 20:00 clock
For distance
1:00 run/jog
1:00 walk
Stimulus:
6-10 -> 55lbs
11-20 -> 95lbs
60 Kg
Min 1-5: 45-55-55-60-60#
Min 6-10: 45-50-55-60-65
Min 11-20: 65-65-65-70-70-75-75-80-80-80
I think my biggest weakness (other than my general weakness) is in the snatch pull phase of the movement.
Fantastic technique progression workout for the snatch. Thanks, Rob.
Yes Tom! Glad you enjoyed!
Any suggestions? I can only snatch with 1-arm, but can do cleans with both. Should I just do this workout with 1-arm and dumbells? or should I incorporate some clean work as well, so both arms can get some work. I could probably do the snatch pulls with both arms - just can't do overheard work with one arm unless very, very light.
OHS & snatches are definite weaknesses, especially after a 2 year hiatus from CrossFit, so:
Worked through Burgener WU & skill transfer (thanks, for the reminder, Steven) then stuck with PVC for 1-5 & 6-10
15# training bar in 11-20. Will be adding in practice with these moves more often. Needed!
4 for 4 with great WODs this week, IMHO; looking forward to the remainder.
Thank you for the feedback Favo! Hope you enjoy the remainder!
Every minute on the minute for 20 minutes:
Minutes 1-5, use a light weight to complete:
1 snatch pull
1 hang power snatch
1 overhead squat
15-45-50-55-60
Minutes 6-10, use a light weight to complete:
1 snatch pull
1 low-hang snatch
55-60-65-70-75
Minutes 11-20, increase the load if movement is sound and complete:
1 snatch pull
1 squat snatch
80-82.5-85-87.5-95
1-5: 115
6-10: 135
11-20: 155-215
6-10: 85#
11-20: 95-100#
Load increased steadily over the course of the EMOM… started at 65 lbs and ended the last set of snatch pull + squat snatch at 120 lbs
Every minute on the minute for 20 minutes:
Minutes 1-5, 15kg:
1 snatch pull
1 hang power snatch
1 overhead squat
Minutes 6-10, 15kg:
1 snatch pull
1 low-hang snatch
Minutes 11-20, 15kg:
1 snatch pull
1 squat snatch
This was the the first time in a long while that I have been able to perform a snatch without elevating my heels. I was very pleased with this even though I had a very light weight.
1-5 @ 65#
6-10 @ 75#
5 @ 95#
5 @ 105#
m/54/175
1-5 30kg
6-10 40Kg
11-19 50Kg
20 55kg
Perfect day to focus on my weakness, the Snatch. The later snatches felt so much easier after the focus on correct pulling in the first half (and later) in the wod. Ran into my old PE teacher from High School
Globo scale: load here should be light enough that iron plates shouldn't matter, however if the load gets heavy stick to a load that you can bring down under control. If a barbell isn't available use a PVC pipe or barroom stick and work snatch technique and the Burgener warmup and skill transfer, then work on dumbbell power snatches to Overhead Squats, then Squat Snatches, building to a heavy but good form single on each side.
Burgener Warmup: https://youtu.be/mWffzvDGeg4?si=Hwpj0hLplcxk9GJL
Programming the WOD to build into sound movement execution, I love it Rob, well done!
Very much appreciated both! I hope you enjoy the next couple of weeks!
Very much appreciated both! I hope you enjoy the next couple of weeks!