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Snatch Complex

Take 20 Minutes to work up to a heavy weight on the following couplet:

Hang Snatch

Post loads to comments.

3 Rounds for Max Reps of:
1 Minute Slam Ball 30/20/15
1 Minute DB Squat Clean Thruster 35/25/15
1 Minute Unanchored Sit-Ups
1 Minute Rest

Post total reps to comments.

Maxim B on the Erg

CrossFit Group Class Strength Programming

The new cycle is starting today so here's a preview. Our intermediate and advanced athletes will be following a Wendler 5/3/1 for the 3 lifts we'll be doing over the next 6 weeks. The lifting schedule is as follows:

  • Wednesday - Squat + Accessory/Conditioning
  • Thursday - Press + Accessory/Conditioning
  • Saturday - Deadlift + Accessory/Conditioning
  • Mondays and Sundays will continue to be mixed exposures of lifting, gymnastics, and conditioning

The 5/3/1 is a strength program developed by Jim Wendler that uses sub-maximal loads (a "Wendler max" is 90% of a 1RM) to keep the lifter fresh and allow for recovery from week to week. Each week there are 3  ascending 'work' sets and the loads on the bar go up each week as well. The first week each set is 5 reps, the second it's 3, and the third week it's a set of 5, followed by a set of 3, followed by a set of 1.

Here are the percentages for the work sets

Week 1
5x65%, 5x75%, 5x85%

Week 2
3x70%, 3x80%, 3x90%

Week 3
5x75%, 3x85%, 1x95%

For example, in Week 1, if you had a true 1RM press of 125lbs, you would be working off 90% of that which is 113lbs. So after your warm-up sets, you work sets would be: 73x5, 85x5, 96x5+

Week 4 is usually a de-load week but we'll be running back to back cycles and holding off the de-load until after week 6. So, week 4 you will be starting over using week 1 percentages and basing them off a slightly higher number. Remember, the starting percentages are based off 90% of a 1RM, not a true 1RM.

Still following along? Good, here's where it gets fun. The last set each week is a 'rep-out' where you'll go all out and do as many reps as possible at that week's load. While you should be pushing your limits on the rep-out you should not be failing so go until you feel like you have one good rep left and stop right there.

You with me? Alright, here's a wrinkle. We will NOT be doing a rep-out on the deadlift. We feel that the benefits of doing a bunch of potentially garbage reps at pretty heavy loads do not outweigh the risk of injury. So for the deadlift you'll just hit the weeks reps and stop there.

Cool? There's a bit of math involved in figuring out your work weights. I feel your anxiety. The percentages for each week will be on the blog and the white board, and we've got a bunch of calculators in the gym to help but there are some cool apps that you can download to make it even easier. Here's a link for a free one that we found to be particularly easy to use.

*Last 2 notes*

-If you're a beginner lifter then each week you'll perform 3 sets of 5 reps at a load that allows you to move with technical proficiency, increasing weight from week to week as appropriate. If you're not sure which program to follow ask a coach. To read more about linear progressions and how to implement them in CrossFit Group Classes, click here.

-If you do not have a recent 1RM you can extrapolate one using this calculator.

This Wednesday is the start of the cycle...get stoked!

Congratulations, you've survived Day 1 of the CrossFit South Brooklyn Paleo Challenge.  The beginning of the challenge is often a learning process in where to get food on the go, how to easily make and pack food and what kinds of obstacles might come your way.  Always feel free to post experiences and lessons learned to comments, you may be helping someone out!

Only 4 Days left to get all your registration material in
Brand Development with Greg Glassman CrossFit
Mel Ockerby's 2:38 Fran at the 2011 CrossFit Games
Registration for the 2012 CrossFit Games Open Sectionals begins Feb 1st
EJ, Age 10 Does Fran

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Reader Comments (27)

Got my wendler presses and squats in, my chins, and some nasty nasty thruster burped complex that the evil lord Jeremy cooked up. Pwo was leftover turkey with tomatoes and a banana. Would prefer more fuel on veggie side but as stated above, not always easy when not home.

Been starting to do yoga, I am really tight but discovering a lot, and it's great. Last night was the first night without a drink in months.

I have found that the wendler program is the best for me. I look at that last set as the one that you came for. That's where you leave it all on the platform. Good luck to everyone.

P.s. why in the hell are eggs in the dairy section of the supermarket? Those bastards!

January 2, 2012 | Unregistered CommenterJr

85lbs snatch/hang snatch (I think I am starting to get the feel better now that I changed my grip width some.

207 reps with 20 pound slamball and 25 pound thrusters (Those killed me)

Day 1 of Paleo was actually not bad and I don't mind drinking good black coffee (Who would have thought)
My shoulder is still giving me trouble and I think this is going to add to it but I will stretch it and lax ball it. So happy to have a day off from work!

Happy 2012 everyone.

January 2, 2012 | Unregistered CommenterKeith W.

JR, because they need to be kept cool and if they kept them in the meat section... there is more chances for breakage as the meat is rotated and restocked so often.

January 2, 2012 | Unregistered CommenterKeith W.

Pretty psyched for today's WOD -- Looks like a fun one :)

I've been trying to put together posts on my blog to help people tackle the challenge. The dairy eggs thing is still cracking me up a little, but yes, totally understandable from a grocery placement standpoint ;) Anyway, maybe it will help someone out.

Tips for Success - http://www.brooklynpaleo.com/2011/12/switching-to-a-paleo-diet/

Brooklyn Meat Markets - http://www.brooklynpaleo.com/2012/01/brooklyn-meat-markets/

Sorry the first one is stupidly long (my winter stay-cation really turned into a nerdy blogging festival in the living room)

January 2, 2012 | Unregistered CommenterLana Z

Back is mostly recovered from tweaking it on the squats the other day, so I'll be coming in, but taking it easy on the snatch weight.

Firstly: Anyone looking for a roommate? I'm looking to move closer to the gym, preferably with only one roommate, and my rent cap is about 900 or so. I'm clean, friendly, love to bake and cook (paleo for the next two months) and come with a Nintendo Wii. Email me: mathew.a.katz at gmail dot com

Paleo day one went well! Had some leftover paleo-friendly chili, a bunch of fruit throughout the hangover recovery day, along with some mint tea. Was pretty great.

Today, I woke up with some paleo pancakes and berries (paleo pancakes are super easy -- 3 eggs, 1 cup almond meal, vanilla, cinnamon. mix. cook.) along with my coffee (this caveman needs coffee). My roommate is having a birthday potluck today, which will be a challenge, but I'm making paleo pita chips and baba ghanoush (http://livingwithhealthyhunger.com/2011/03/14/paleo-chips-dips/) for it and eating what I can. She's a vegetarian, so it'll be decidedly unpaleo...but this will be a good chance for me to work with temptation.

January 2, 2012 | Unregistered CommenterMatt Katz

@Matt, how did flipping those pancakes work out? I have yet to find a paleo pancake that holds together well enough to flip without falling apart into mush :/

January 2, 2012 | Unregistered CommenterLana Z

Hey Matt - here is what I've done for waffles - they actually convert nicely to pancake form, too: Four eggs-1/4 cup coconut flour-1 tablespoon coconut milk-1/4 teaspoon baking soda. Blend gently, cook away! If you make xtra then you can toast the next day. A 'lil cinnamon/nutmeg in there is tastycakes, too.

Big hugs to David and Shane for helping me stretch out my lower back after I effed it up this morning - stupid morning math mistake and blammo. Ya'll are the best! New cycle looks amazing, can't wait to dig in.

January 2, 2012 | Unregistered CommenterJules

First day back after a LONG fucking time away.
125x5, 145x5, 165x9
Dips 3,5,5
db Bench 80s 10,7,5
situps 25,15,10
3 Rounds of
7kb snatch R 1pood
7kb snatch L 1pood
250m row

January 2, 2012 | Unregistered Commentergabrus

I made a google spreadsheet for the Wendler sets:


January 2, 2012 | Unregistered CommenterJeff Z

Jeff, that little calculator spreadsheet is awesome! Thanks for saving me the math headache :)

January 2, 2012 | Unregistered CommenterLana Z

That's awesome, Jeff. Thanks!

Folks can also use the app in the link above to have their numbers handy in the gym. n any case, being prepared with your working numbers is going to be a MUST for classes to run smoothly...


Intended on taking the 12pm class but the entire gym showed up for it so...Fun times helping Shane with was was our largest group class ever! Thanks to everyone for helping make it a great class.

Then day 1 on a New Years resolution to start doing hill sprints. I did 12x (about) 40 meters. It was fun not really timing anything but just getting out there and doing it. I'm looking forward to keeping it going throughout the winter.

January 2, 2012 | Unregistered CommenterFox

The noon class was ridiculous, but awesome. Excellent job to Shane, Fox and David on managing all 34 of us!

Couplet of 1 Hang Power Snatch, 1 Hang Snatch:
53, 63, 73, 83, 88
-happy with this.

~158 reps total at 20# slam ball and db's.
I honestly kept losing count but I'm pretty sure this is a close estimate. The squat clean thrusters were the worst.

January 2, 2012 | Unregistered Commenterlady fox

Great job running that monster noon class. It's great SBK can accomodate so many and still provide excellent coaching.

Went very light on the snatches to feel things out with my back. Got up to 53lbs.
Likewise went medium speed on the wod and used 15lbs, I think my rep total was 168.

January 2, 2012 | Registered CommenterSarah H


making bone broth.

January 2, 2012 | Unregistered Commentermichele

Lana -- the pancakes flip pretty well. They're somewhat flavorless, to be honest, but like any pancakes, they're more flavor containers -- I microwaved frozen trader joe's berries for 2-3 minutes and put them on top, and it was pretty good.

January 2, 2012 | Unregistered CommenterMatt Katz

Shane, David and Fox did an amazing job running the 12 o'clock class with 30+ participants! I couldn't believe we had enough bars and equipment.

Subbed Front Squat for the Snatch. Did 105x3x4 which felt way heavier than 110 did a week ago.

WOD: subbed plank for sit-ups but everything else as RX'd, got 16 wall-ball slams each round and a meager 6 clean thrusters.

If anyone has any tips for moving babies out of rib cages I am all ears. So far the only relief I've found is hanging out in the bottom of a deep squat ("paleo chair") but it'd be lovely to find something that made sleeping and walking less misery!

January 2, 2012 | Unregistered CommenterBethany B.

Apparently the entire gym didn't do the noon because the 5pm was ginormous too...

I was already on the platform though, doing the thing I do. Lifting:

Started my 8 week Strength Cycle today. This one will end with a powerlifting meet in York, PA on March 3rd. Hope a bunch of folks go like the one I missed in December...

Squat: 255x5x5
First volume day is always tough, but my ramp up workouts last week made this hard but not terrible. I tried not to dilly dally and just get it done.

Bench: 170x5x4
Switching back to Texas method for the bench so I lowered the tonnage and upped the volume (for volume day at least). Will be benching twice a week this cycle. Decided to add a fourth set to hopefully induce something positive-- perhaps a happy medium between 5 and 3.

RDL: 135x10 and 155x8x3
These are cool. It's going to take some practice to get the feel though.

January 2, 2012 | Registered CommenterRob Is

Wow, I had thought about doing the noon class but I'm glad I didn't! Not that 5 PM was small, but I'm glad I was person #20 and not person #35.

Snatch complex: 68#. I've done 73 before but I'm pretty sure it was ugly as sin, so it was nice to work technique at this weight. Also, J.Bails is a super fun, super friendly snatch partner!

WOD: 56(?), 57, 57 with 20# ball/DBs. I lost count of my ball slams on the first round. D'oh.

And now, a Paleo challenge question: Is it normal to feel "carb flu" after just one day? (And it's not even like I cut out all carbs -- I had a big serving of potatoes with lunch, and snacked on clementines and blueberries throughout the day.) The reason I came in at 5 and not at 8 or noon is that I was just so wiped out early in the day that I didn't want to do anything but sit around and/or nap. It's not like I was doing anything crazy strenuous yesterday, either. It seems a little soon for it to be my diet causing this!

January 2, 2012 | Unregistered CommenterStella

For those who are competing in Hail to the Queen, will there be an opportunity to practice the movements involved? I would definitely like to practice the jerk and especially HSPUs before the 28th rolls around. Maybe at open gym sometime soon?

January 2, 2012 | Unregistered CommenterStella

Also glad I was lazy and didn't go to the giant noon group class, though I did absolutely LOVE LOVE LOVE our giant 5pm class. The snatches were fun, but wobbly -- I liked working with Sarah a lot. It was awesome staying partners the whole time and not getting unpartnered halfway through (as we usually do, due to height differences)! We did 53#. I feel like strength wise I could go much higher, but skill wise, not so much. Need lots more practice on those.

The WOD was super fun. 71, 70, 68 with #15 ball and #10 db. I loved the insane army drill line up thing that was going on to accomodate our big class. Very fun!

Stella, I wouldn't really imagine 1 day would wipe you out so much, especially with the potatoes. Did you go crazy binging on candy and icecream before the challenge started? You could still be hungover from that + new years ;) Feel better!

January 2, 2012 | Unregistered CommenterLana Z

2nding the Hail to the Queen warm up, I am nervous ::blushes::

January 2, 2012 | Unregistered CommenterLana Z

Gillian Mounsey on her experience training seniors, via Starting Strength.

January 2, 2012 | Unregistered Commentermichele

Anyone else thing there is FRAN in our future?

January 2, 2012 | Unregistered Commenternywineguy

First time posting in a while. Gonna try to get back in the habit:

Snatch Complex: Worked up to 48lbs.
- Technique felt mostly good.
- Weight didn't feel too heavy until the end

Ball Slams - 1 5lbs
Clean Thrusters - 10 lnbs
Sit ups

148 total score.
- The Clean thrusters sucked. I could never really get the coordination of it.
- Slam balls were kind of fun.

Overall good day. I've stuck to Paleo for 2 days now, and I've prepped a bunch of food for the week which should help.

January 2, 2012 | Registered CommenterChristine Naclerio

8am class today. Snatch work- 32#. I don't know why but putting weight overhead makes me nervous. WOD: lost count after the first round. I seem to lose all my math and fine motor skills when doing wods. I do remember that my slam ball was 15# and my dumbbells were 12.5#.

Paleo news: made spaghetti squash and sauce with some grass-fed beef I got at Trader Joe's (thanks Julie for showing me this!). I'm finding that I'm hungry all the time now, though. Oh! And I need to turn in my paleo challenge questionnaire to the coaches! Thank you to Lana Z for such a great and informative blog...

January 2, 2012 | Unregistered CommenterTraci T.

6pm tonight -- good times!

Snatch Complex
warm-ups with 22lb bar, then some at 32lbs.
worked the couplet at: 42, 42, 52, 52, 62. felt great! happy!

238 reps with 15# slamball and 10# DBs. woof.

not participating in the paleo challenge... I AM making a commitment to being at sbk TWICE a week in addition to yoga, spin, hopefully some swimming, and all the rest of that good stuff. AND cooking/prepping at least 3 of my meals/snacks each day. woo!

January 2, 2012 | Unregistered CommenterWhit

5pm last night, pretty big class but not like noon, wow!

Got up to 75# on the snatch complex, but spent most of my time at 65#. I think my form is 'okay' but it feels like garbage, I'm really not at all comfortable with the movement. Need to do more of them, probably not in such a huge class :)

192 reps with 20# slamball and 20# DB. I hate WODs with rest periods -- they inexplicably make you feel so much worse, lol.

January 3, 2012 | Unregistered CommenterJeffZ

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