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Hang Snatch

Work up to a heavy double with solid technique

Post loads to comments.
compare to 6.5.10

For Time:
Row 1000 meters

Post time to comments.
compare to 6.15.09

Deepak Attacks the Atlas Stones

Happy Birthday, Jess F and Christian D!

This Wednesday at 6pm, watch Jeremy's Strength Cycle Athletes test the last 8 weeks of training with a CrossFit Total! Good luck, team!

October Evening Foundations
Tuesdays and Thursdays from 8:00pm-9:15pm
Register Here!

Adrian and Kimmy Bozman talk Rope Climbing Prerequisites
Squatting to Restore Spinal Motion and to Poop CrossFit

Reader Comments (19)

Ah Kelly Starrett. It brings a tear to my eye that words like nutation and ipsilateral are introduced on this blog. SBK Coaches are the BEST!
October 11, 2010 | Unregistered CommenterDeb
The Total is Wednesday at 8, not Saturday. :)
October 11, 2010 | Unregistered CommenterMichele
Hang snatch 45k. This was much harder than from the floor.

Row in 3:41.
October 11, 2010 | Unregistered CommenterCarlos
er, at six.

omg. i am serially unable to remember the correct time this event begins.
October 11, 2010 | Unregistered CommenterMichele
Chinese national team member hang-snatches 308 pounds in practice (the guy posting the video says the lifter is 137 lbs (62 kgs) and I'm inclined to believe him):


October 11, 2010 | Unregistered CommenterSamir Chopra
Dood! Humbling class for me today at noon. A few minutes after completing the warm-up row I had to take a time out while a huge wave of nausea enveloped me.

It hung around for the snatches (first exposure out of Foundations), but thanks to Coach Margie and Paul I was able to get a feel for the lift and had 3 of 10 of work set where everything seemed to click into place.

Hang snatch @40Row in 4:53

...which leads to the following: after the warm-up I quickly developed a fear of rowing anything but an easy pace. How can i get over this fear? Especially since I'm not really sure what I did that pushed it.
October 11, 2010 | Unregistered CommenterCarrie
Hang Snatch 105-110-115-120-125

1000m Row : 3:48.1
October 11, 2010 | Unregistered CommenterVincent S Dugan
Hang Snatches: (33, 53, 63) 83, 83, 83, 93, 93i know i can get more weight overhead, but form is still pretty squirrelly. a few of these reps seemed quick and i kept them close so that's an improvement.1000m row = 3:34. i can't find my old PR but this has to be pretty damn close. hooray.
October 11, 2010 | Unregistered Commenterkatie
Took the 6pm class today

Warm-up:Droms3 Minute Row alternating easy 10's and power 5's2 Rounds::20 Deadhang4 Vertical Jumps to high Rings

Hang Power Snatch(Barbell warm-ups, 55x3x2, 75x2x2, 85x2, 95x2)105x2x2

Row 1K:3:43.2

This is my first time snatching since my bike accident. VERY exciting!! Everything felt great, the snatch grip deadlift was the only time where i felt anything in my shoulder. Took the weight much heavier than I planned but still stayed conservative relative to what I can put overhead.

I'm a bad rower, the first 500 meters were pretty strong then I bunked a bit between 500m and 200m, letting my split drop to the 2:05 range. Was able to bring it back down thanks to the support of steph and the good folks around me. Afterwards i felt like my arms were going to go limp and fall off.

@Carrie, I have a similar problem pushing myself on the erg (more so on running), I find that it's helpful to become acutely aware of what different splits feel like. Maybe you know on long pieces (1k+) you can sustain a 2:15 split without blowing up and that if it's only going to last less than a minute (250m) you can bring it down to 2:00. Become really familiar with your monitor and you'll be able to push yourself a little harder and a little smarter.

I was REALLY happy with folk's snatching today. Literally everyone either looked a lot better than before or surprised me with their movement on a new lift. Great Jorb!

Finally.. is anyone excited about the halloween decorations as I am?? more to come!!
October 11, 2010 | Unregistered CommenterDavid Osorio
I enjoy how much the word "squirrelly" comes up when it's snatch time.

7am class. 52lb snatch. Fairly squirrelly. Very slow-mo. Need to work on being more aggressive.

4:05 row.

October 11, 2010 | Unregistered CommenterRobin
Holy Biblical deluge, Batman.

Thanks a million to Ariel for driving me home and waiting out the worst of the hail with me. I hope Deepak and everyone else made it home OK!

Strength Cycle A+B, final workout

Light lifting tonight, just squat and press at a fraction of our typical work weights.


Some of the most painful foam rolling of the modern era.

We're psyched for our Total on Wednesday Wednesday Wednesday at SIX PM SHARP! It would be great to have a gymful of spectators!

Love and fish oil,


October 11, 2010 | Unregistered CommenterMichele
Hang Snatch Monday 5PM class with David.

3-minute WU row.

Hang/jump doublet on pull-up bars.

PVC/barbell drills.

Work: 65x2x2, 75x2x2, 85x2, 95x2, 95x1

1000 meter row: 3:39.3 (new PR by .4 seconds! From May 17th; I love being able to get precise timings from the ergs).

October 11, 2010 | Unregistered CommenterSamir Chopra
Total Wednesday.Calculating 1RMsCan I squat three bills?
October 11, 2010 | Unregistered CommenterJoe
Yes you can.
October 12, 2010 | Unregistered CommenterSamir Chopra
Hanging Power Snatch (1/4)?:2 2 2 2 2

NOTE, Work on gettin under the bar.

Warm Up:75 85 95

Work:105 115 135 145 150f

1000m Row 3:27(on the erg with the F#%! up seat GRRRR)
October 12, 2010 | Unregistered CommenterJosh M
hang power snatch


need to work on:speed getting under the barnot worrying about a stomp and using that energy more efficiently

1K row: 3:48

was looking at sub 3:50 so this was good. felt GREAT to be back in the gym and back on the erg. mmmmmm, rowing :)

October 12, 2010 | Unregistered Commenterstephaniep
mid hang power snatch: played with 75, 85 and 95 doubles

row: 3:28.
October 12, 2010 | Unregistered CommenterJMD
MHPSn(25,35)40, 45, 50, 55, 60, 60
October 12, 2010 | Unregistered CommenterFox
Row 1k (10/15)3:30:01
October 15, 2010 | Unregistered CommenterFox

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