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Rest about 1 minutes between sets.

Post loads to comments.

Perform Four Intervals of the Following Work
As many Rounds As Possible In 2 Minutes of:
30 Overhead Squats 65/45
30 Double-Unders

Rest 2:00

Start each round where you left off on the previous one. Post total rounds/reps and Rx to comments.

High Hang Snatch to Overhead Squat

Here is a video demonstration of the proper execution of the High Hang Snatch to Overhead Squat from Warm-Up 1. You'll notice there are two versions, a beginner version with a Muscle Snatch To Overhead squat and the normal version.  We've made this distinction so that beginners can use this as an opportunity to ingrain proper arm mechanics, something many people struggle with when Snatching. 

High Hang: Start with an upright torso and a slight knee bend. This position is similar to the "dip" on a push press. The bar should only travel only an inch or two down and we'd like you to pause for a moment before opening your hip and taking the bar overhead.  At this point, with your arms straight, the bar should sit in your hip crease. Adjust your grip if it's not.
Take the time to properly set this up, don't just drop into it unless you're really familiar with it.

Muscle Snatch (Beginner Version): After you extend your hip, shrug  your shoulders, raise your elbows and then unfurl your wrists overhead.  Think of your arms like a whip that takes the bar overhead in one swift motion. Keep it close to your body!

Power Snatch (Advanced Version): If you're attempting this version you've got a basic understanding of how to elevate the bar. All we're adding now is the pull-under and catch.  Keep the entire movement smooth and quick.  Establish a good receiving position overhead before standing up.

Overhead Squat:
If you did the muscle snatch, adjust your feet before starting your squat. If you did the Power Snatch, your feet should have split into your strength stance.  Get stable and slowly lower yourself down.  Take your time with this and go as low as you can keeping a good position.

By taking the time to learn the positions and bar path, snatching in workouts and for weight can become a less complicated process. With proper intention and technique you can get the most out of your training.

Rich Froning on the Double Under/Snatch Ladder CrossFit Games
Canada East, Event 6, Top Women's Heat CrossFit Games

Reader Comments (10)

6am with Coach Osorio. Worked up to 85# on the snatch. Starting to feel some speed on the pop, but still struggling with the drop. And then, 4 rounds + 22 OHS on the metcon. I wrote 5 rounds + on the board, but my memory was just faulty after that workout. (Dan, I'm pretty sure we did 1 round + X OHS the first 2min, then averaged just over 1 round for the remaining 6min of work). The metcon was very taxing mentally and my hip flexors and arms were screaming afterward.

May 14, 2012 | Unregistered CommenterPeter

6am with coach DO. Yes Peter, I later realized it was 4+ as well. 4 + 12 OHS for me. 115 on the snatch.

May 14, 2012 | Unregistered CommenterBetz

Came in today and I'm glad I did, even though people thought I was crazy. I did back off a lot on weights today, because my hip flexors are FRIED post-Ragnar.

Snatches at 53#. Going that light meant I could really focus on the timing of the brush. Felt great.

WOD with 22# bar and 15 double under attempts/round. I was back to putting 2's and 3's together on the doubles, which is not as good as things were when I was practicing regularly, but better than the zeros and ones I was doing for a little while.

I have the day off (yes, I came in at 7 AM on my day off...DAMN YOU KEITH) so I spent a little extra time afterward getting my quads acquainted with a barbell. Owwwwww.

May 14, 2012 | Unregistered CommenterStella

Front Squats
Worked up to 255x2. That's a 2RM. I remember Brian Makenzie saying that he had his athletes do heavy squats the day after a race so I played along. Maybe would have had more if I had Ragnar'd but once again it was the rack position that I think held me back.

Superset - 5 x 5 band chins (2xorange) with 5 weighted dips (25x1, 50x4)

May 14, 2012 | Unregistered CommenterFox

"hadn't Ragnar'd"...

May 14, 2012 | Unregistered CommenterFox

Anyone interested in fielding an SBK team at pub quiz on Sunday night at Pacific Standard? It starts at 8 PM so I could possibly have people over for dinner beforehand.

stellavision at gmail if you're interested.

May 14, 2012 | Unregistered CommenterStella

anyone have link(s) to mobility wod-esque stuff for healing/rehabing a sprained ankle?

THIS SPRAIN IS CRAMPING MY STYLE and needs to go away.

May 14, 2012 | Unregistered Commenterasta

I feel your pain, Asta. RICE has been good to me. So has staying off of it which has been easier than expected given all the damn desk work I've had to do.

May 14, 2012 | Unregistered CommenterCorbett

yay snatches

95# today

then 3+30 ohs, 45#

May 14, 2012 | Unregistered CommenterSameer

75# on the snatch, trying to be conservative since I ran the Ragnar biz. Actually did two triples at 80# and then backed off. I'm getting the brush, which is evident by some bruises on my upper thighs. Hah.

I second Stella in the tight hip flexors!

@betz+peter I was totally flabbergasted by 5+ rounds...

LOVED this workout today, was really cooking it. 4 rounds+10 OHS rx'd

May 14, 2012 | Registered CommenterSarah la Rosa

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