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Snatch Complex

Fitness:  Snatch Segment Deadlift (1" off floor, Knee, Mid Hang) + Mid Hang Power Snatch + OHS
Try to catch the power snatch in a quarter squat, stabalize the load then proceed into the rest of the overhead squat. Only recover the bar after the power snatch if you need to adjust your feet or position. Only go as deep as you can organize properly in the overhead squat.

Performance: Snatch Segment Deadlift (1" off floor, Knee, Mid Hang) + Mid Hang Snatch
The first part of this complex can develop awarness of balance and tension during the initial pull off the floor. Focus on speed under the bar for the mid hang snatch.

Back Squat

Fitness: 3x5 Across
Leave room to grow, today's reps should feel like there is weight on the bar but you're moving perfectly and not grinding. Reset 1-3 exposures from the last cycle if you need to reset.

Work up to a heavy 5
Try to beat last week's heavy 5 by 5 to 15 lbs.

Post loads to comments.
Snatch/BSQ e2/6

Not For Time:
50 V-Ups
50 Dumbbell Push Press
100 Dumbbell Lunges (50ea)

Break up however desired, Rest as little as necessary between sets.

Post Rx and breakdown to comments.

Rickke M's Front Squats

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Underwater portraits by Samanta French
What is your all time favorite body of water you've experienced.
How to make better decisions (Hint: Get sleep) WNYC

Reader Comments (38)

I haven't been in many bodies of water but my all time favorite is the Atlantic, in various locations (particularly off Rincon, PR). Weirdest was definitely Lake Michigan, it has waves but you can't float or surf...WTF?. Lakes are mostly gross. There are a whole bunch of bodies of water that I plan to visit.

December 18, 2013 | Unregistered CommenterFox

last night: squats 235x5x3 moved but did feel a little heavy, still re-gaining lost ground so moving forward on that one.

press: 205x5x3 moved easily, moving forward on that one too.

Legs were not in primetime shape after the squats, hard to run around on them:

QOD: Great one, hard to narrow it down, so many choices, including fresh water fishing holes growing up that was really a big part of my youth. Rincon, Jobos, all of that in PR I do love also, but I have to give the nod to Cala Conta, a little secluded beach in Ibiza where we drink champagne and watch the sunset, and it's clear to the bottom as far out as you can swim. Perfect.

December 18, 2013 | Unregistered CommenterJR

I'm more of a city girl than a nature girl, so can I say the Fountain of Trevi?

December 18, 2013 | Unregistered CommenterStella

Pacific Ocean. Will always a California girl at heart, and swimming in the waters around the Galapagos Islands is something I will never forget.

December 18, 2013 | Unregistered CommenterGracie

7am with Arturo and McDowell. Super groggy and out of it, Monday's WOD was terrific but beat me up pretty good.

Perf snatch up to 125#. Tried and failed at 145, I know, a stupid big jump but I'm trying to make myself get low. I missed but did get low. Maybe next time.

Hbbs 225x5x3 felt fine and not like a grind. I remember maybe a year ago lbbs at this weight/reps was 100% effort, pretty happy here. Sadly will be away next week, maybe I can find a gym to go to over Christmas (any Portland, OR recommendations?)

December 18, 2013 | Unregistered Commenterpckr

side note: total dream of mine to be certified in crossfit kids and be able to coach it :) (teacher/athletics coach woop woop)

December 18, 2013 | Unregistered CommenterGracie

I spent six months living in the rainforest in Borneo at a research station on the banks of a river--really a creek--that came off a mountain. It was called the White River because the water was perfectly clear. You could swim and drink at the same time. There was a waterfall a few hundred meters up from camp that fell into a beautiful swimming hole; I spent one Christmas there reading trash novels and eating blueberry muffins made from a mix one of my colleagues' moms had sent in a care package. Another time there was a huge rainstorm and we tubed all the way down in the flood. It was an amazing place.
This is how clear it is: http://www.natgeocreative.com/photography/1415771
And this is the waterfall: http://fineartamerica.com/products/a-small-waterfall-located-in-the-borneo-tim-laman-poster.html

Wow, some vivid memories this morning.

December 18, 2013 | Unregistered CommenterCharlotte

6am with McDowell and Arturo. Was feeling the effects of holiday parties the previous two nights. Decided to stick with a lower weight and focus on form. 63# on the snatch, keying in on keeping the bar close to my body.
First work set for LBBS for TTD, and was glad I asked Arturo for a quick refresher on grip and positioning. 160x3x5 I'm looking forward to seeing how much progress I can make over the next few weeks.

QOD: Being originally from Jersey, my favorite for swimming is the Atlantic Ocean. However, I have never seen more beautiful and varied life underwater than when I was scuba diving in Indonesia.

December 18, 2013 | Unregistered CommenterLinda

When you are standing at the tip of South Africa and look out to the ocean you can see a visible line where the Atlantic meets the Indian Ocean. Something to do with the salt content of each ocean. They are even slightly different colors. Pretty cool.

December 18, 2013 | Unregistered CommenterMattyChm


Lakes: Crater Lake, Oregon. So beautiful, and so damn cold, that it makes your heart skip a beat. For both reasons.
Ocean: Probably the Caribbean Sea. Touches some of my favorite places but especially Cayos Cochinos, Honduras... dreamy.

December 18, 2013 | Unregistered CommenterJB

7am with McTuro,
I wasnt feeling it today, I looked around, almost everyone had a sad face on. I think the kettlebells on mondays WOD mightve had something to do with it.
I appreciate the sequence we go through to get a good snatch position, but im almost always out of breath by the time i'm at thigh height, I need to find a way around that. Things started clicking towards the second half of the snatch complex and worked up to a 105#, Linear progression of +5# from last week on the HBBSq at 155#
Favorite body of water, the Gowanus, it represents everything I thought brooklyn would be when I moved to the borough, and I love it.

December 18, 2013 | Unregistered CommenterPigeon

Monday beat me up (right shoulder/trap). Been ARing but this morning still feeling it.
Worked the snatch up to 110 but it didn't feel fast and "snappy". Dialed back to 105 and 95 for the last two lifts and felt better but my shoulder was stiff and slow.

Same thing haunted me squatting. The added metal and weight felt good at first on my trap but that turned to white hot pain at the bottom. Didn't even get to last weeks weight and did it at 190. Oh low bar back squat, where are you?

The DIY was ok went light and did the whole thing in two sets.

Best body of water... Tough.
Off of Italy in the MED or baby beach Aruba.

December 18, 2013 | Unregistered CommenterKeith W.

Made it to class yesterday, late, sorry Jeremy.

It had been exactly 2 weeks since the last time I worked out. It was bad and I am excited for a fitness comeback.

80x3x5 Bench Press. I am trying to like this lift and move some more weight, but it's not working.

16 mins of burpees and kb swings were pure hell after the 10-12 min mark. 193 reps with 20kg kb. Burpees stayed pretty consistent at 10(11,9,9) . KB I just gave up on. 18,17,16,15, 12x4- I put it down each time at around the 20 sec mark.

Water, my favorite water will probably always be the ponds and pop up rain holes where I caught hundreds, maybe thousands of tadpoles and snails growing up. I loved sinking in the mud and occasionally losing a shoe, and the fear of being swallowed alive like a cartoon character in quicksand.
I swam in the most disgusting, murkiest orange waters and it was exhilarating!

December 18, 2013 | Unregistered Commentercrystal

6am with Arturo and McDowell

Segmented Snatch Deadlift and Mid-hang Snatch: is not my friend.

Got a few at 125 and a fail at 135

HBBS: is my friend. 225x5x3

Stayed at the same weight as last week to get comfortable, and improve execution. Went reasonably well. Think I can go up from here.

Accessory stuff: #40 DBs: 10 v-ups, 10 DB push presses, 20 DB reverse lunges x 5

the lunges were the hard part. I couldn't really walk after this.

Favorite body of water used to be a tossup between the Tyrrhenian sea around the Aeolian Islands in Italy, and Barton Springs in Austin, Texas. Now it's probably that stream/waterfall/pool in a rainforest that Charlotte described.

December 18, 2013 | Unregistered CommenterAlex C

QOD: Best body of water - I have three favorites.

1. Bushy Hill Lake at Incarnation Camp - It's where I spent my summers growing up. It's also where I found my love of swimming. A quick jump in the lake brings back amazing memories. Mike and I got married overlooking the lake and jumped in together the morning after our wedding. (Mike and I also met at camp, so there's that as well.)

2. Maracas Beach, Trinidad and Tobago - My dad's homeland! I remember wading into the waters with my mom as child and excitedly letting the waves crash over my head while she panicked that I would be washed out to sea. Crystal clear water, flying fish, hermit crabs, and the occasional shark siting.

3. Scuba diving off the coast of the Big Island in Hawaii. It was my first time scuba diving and after getting over the pressure change it was the most wonderfully peaceful experience. We saw sea turtles, amazingly beautiful fish and coral, and we were very lucky to encounter a huge manta ray. It was absolutely sublime.

There so other I want to mention, but those are definitely my top three.

December 18, 2013 | Unregistered CommenterJanelle

I like this QOD, I'm a water baby. The ocean is one of my favourite places to be.

Refugio point in CA. There is a ton of sea grass at this protected cove and I loved to float in the surf holding onto it as the water rushed past. Slippery and soft.

Channel Islands off the coast of Santa Barbara: it has sea caves, amazing wildlife and holds my best snorkeling/scuba diving memories. Diving into kelp forests and watching the light stream down through the towers of fronds.

What I miss most is night swimming in the Pacific under a full moon.

Things I still look forward to seeing/swimming: Lake Tahoe, hot springs of Esalen in Big Sur and I'd like to get to black sand beach.

December 18, 2013 | Registered CommenterSarah la Rosa

QOD: Off of Honduras courtesy of Dave Turnbull recommendation where I got my dive certificate. Amazing.

Yesterday headed to CF here for a wall ball, kettle bell, sit-up ladder with double under attempts in between. Nice little evening sweat. Tweaked my back a bit in the low-bar BS at the beginning. A lesson to be double careful and willing to drop weight when you are tired. Also a lesson to sleep more.

I posted this on FB already but had to give the gym a funny shout out.In Abuja you buy 5.5 gallons bottles of water. Walked up the street pass the Nigerian Air Force office with the bottle on my shoulder.

The big eyed look on soldiers face to watch me walk by and shout '"Hey! You are one strong lady, you go carry that on your shoulder! I like your style." -- Well it was priceless. Thank you CrossFit South Brooklyn all the odd object carries just paid off!

December 18, 2013 | Unregistered CommenterMel

Posting this again because 1) some people might not have seen it and 2) the person who was going to take our place on January 1st backed out. McKensey and I are moving out of a great 1BR in Cobble Hill, on Clinton and Amity. You can see the listing here. You or a friend could take a 4 month lease or a full year lease. Choose your own adventure.


Email me at joel dot wertheimer at gmail dot com

December 18, 2013 | Unregistered CommenterJoel W.

Last day in SF before heading back to NY. The local box offered up Diane this morning. Rx'd in 8:53 which is a PR by 3:35! Did strict HSPUs for the first 31 reps before bringing out the kip.

QOD: The Blue Grotto (Grotta Azzurra) in Capri, Italy. Crystal clear, glowing blue water. Magical.

December 18, 2013 | Unregistered CommenterPeter

i grew up in coney island so i have many fond memories of swimming in the atlantic: the garbage, the aids infested syringes, the dead bodies, the poisonous jellyfish, the rashes and irritated skin and of course the famous coney island white fish http://www.urbandictionary.com/define.php?term=Coney%20Island%20whitefish

swimming in the dead sea was cool too

December 18, 2013 | Unregistered Commenteruzef

What a question! And so hard to answer. I don't think I've encountered a body of water that I didn't like -- whether for the view or for jumping in. Bodies of water are always my favorite part of a retreat into nature - from clear tropical seas to frigid glacial lakes. I particularly love the purifying feeling of salt water. And grottos are so cool.

But also, as an urbanite, I always fall in love with the rivers that run through cities (The Tiber, Seine, etc.) -- the way life congregates around them and the way you can find yourself alone along their banks at odd times of the day or night.

December 18, 2013 | Unregistered CommenterLauren

Anyone interested in making some money in a couple of weeks? Johanna and I will be out of town and are looking for someone to check in/feed our cat a couple of times between 1/2 and 1/5. We live right around the corner from the CFSBK so it would be easy to stop in before/after your workouts. We were thinking of paying $50 or so, but could also provide plenty of Vermont beer as payment. Let me know if you're interested - swmarque at gmail.

December 18, 2013 | Unregistered CommenterSarah M


the Andaman Sea off Phuket Island in Thailand. first snorkeling experience, first "clear blue sea" experience, first "i get why people want to drop out of life and move to a place like this" experience.

December 18, 2013 | Unregistered Commentermichele

wow...water questions...right in my wheelhouse. besides my reoccurring dream where I'm getting pounded by waves on a beach, i'm obsessed with water. anyone who hasn't been to the Yucatan and swam in cenotes should add that to their bucket list. really cool and surreal. I've been in about 6 different ones and each is different but equally awesome. The underground ones are REALLy freaky!

also, during my honeymoon Leila and i did a live aboard learn to sail in Croatia. One day as we were sailing the wind began to die down until it was completely gone. i mean not a breathe of air. the boat wasn't moving at all. barely a current. we were about a mile off shore in the most beautiful turquoise blue water. we didn't even drop anchor. We jumped off the boat and spent the next hour just swimming around the boat.

December 18, 2013 | Unregistered Commenterrob f

Peformance snatch complex: bunch of reps at 75, 85, 95.

HBBS, partnered with Any and Brad: 210x5x3

December 18, 2013 | Unregistered CommenterSamir Chopra

When I was in middle or high school my family took a trip to Hawaii. On one of the days we went snorkeling in this lagoon that was full of exotic fish, amazing coral, sea turtles and even a bunch of dolphins came through during lunch. It was amazing, I didn't think places like that existed.

A close second would be the seltzer bath.

December 18, 2013 | Registered CommenterDavid Osorio

Noon class with Josh and McDowell today. Snatches went much better than last week. Really focused on keeping my shoulders out in front of the bar and pulling under faster. But after one successful rep at 83#, my shoulder started to hurt, and I wasn't able to get into the right overhead position anymore. High bar squats at 150x5x3. The NFT piece almost killed me. Did half of the work with 35# dumbbells, but again, shoulder pain, so I dropped to 30#.

I rolled around on a lax ball after class, but it is still really tender. This pain between my right scapula and t-spine has been coming and going for a while, but right now it's really bad. It seems to be aggravated by bench pressing, overhead movement, and low bar back squatting, which is most of what I've been doing lately. I should probably come in to AR ever.

Favorite body of water is Lake Tahoe, where I spent every summer of my childhood swimming, hunting crawdads, and getting really sunburnt.

December 18, 2013 | Unregistered CommenterLaura Mc

Ollie's Point, Costa Rica - Amazing surfing.

December 18, 2013 | Unregistered CommenterBK

10am class

Snatch Segment Deadlift + Mid Hang Snatch
Felt pretty good today once I remembered to use my arms on the turnover.

This is where I left off last cycle. Felt balanced. Continuing to rebuild my squat.

NFT with 30 or 35s (I was tired, these felt plenty heavy for today)
V-Ups - 15/15/20
DBPP - 10/10/10/10/10
Lunges - 20/20/20/20/20

December 18, 2013 | Unregistered CommenterFox

10am class:

Performance Snatch Complex:
63x3, 83, 88, 93, 95, 100, 105, 110f
-something about this complex is really clicking for me. Yes, I'm still struggling to consistently hit my midhang but I'm for some reason feeling strong here.
-110 would have matched my PR for any snatch. Really hoping to PR at the end of this cycle. Also, I still want to do Isabel rx'd!

(45x5, 95x5, 135x4, 175x3) 190x5, 200x5
-this is 5# less than last week. could have fought for more but called it.

Only had time for 2 rounds of 10 v-ups, 10 db push press and 10e db reverse lunges. All at 35#. My ass already hurts from those lunges so I think I'm kinda glad I didn't get to all of them.

December 18, 2013 | Unregistered Commenterlady fox

Snatch work: 45x5, 75x3, 85x2, 95x2, 105x2. Slight improvement, still can only do half squat.
LBBS: 45x5, 135x5, 185x3, 200x5x3
So much better than last week, room to grow.
Acc work with 40# dumbbells.

December 18, 2013 | Unregistered CommenterDMak

6:30 with McDowell and Arturo

Everything felt heavy tonight.

Snatch complex up to 63# but it was not pretty. I wanted to stay there but kept failing after the first one so I went back down to 53# until the end.

HBBS 120x3x5. It's been awhile since I squatted. Wished this felt a lot easier than it did.

Cash out with 25#. This was good. I am having trouble with things like lowering myself onto the toilet. A+++ Goodnight.

December 18, 2013 | Unregistered Commentercrystal

6:30 Class with McDo and Ro

Snatch Performance Complex
95x1 115xF,1 135xF,1 145x1 155x1 165xF,F,1

Was throwing these behind me a bit on those warmup weight failures. Started driving up a lot harder and 145/155 went up pretty solidly. Missed 165 last week but I got under it all 3 attempts this time. Ro urged me to push up harder and more steadily after the catch and I was able to get that last one up.

135x5 185x5 225x5 265x5 275x2,F 225x5

Added 10lbs for 265 this week, wasn't too slow on the last rep, wanted to see how 275 felt and rep 2 came up really slow after no bounce out of the bottom, failed on rep 3. Dropped back to 225 to work the stretch reflex out of the hole and it felt great.

Cashout split into 5 rounds evenly, 40# for the first, 45# for the other 4. Felt pretty light for the push presses, pretty heavy for the lunges. Definitely have sore glutes now.

December 18, 2013 | Unregistered CommenterTodd

Fun 6:30 class. Partnered with Ellie on Snatch pause complex and hit 83# x 2 without trepidation. Felt better than last week.

LBBS with Ellie and Jude. 155x5x2; 155x8. Fatigue set in after 6, knees wobbled and chest dipped toward the end. 5# up from last week.

Cash out 25# - 5 rounds of 10 v-ups/10 DB press/20 DB rev lunges all unbroken except last 2 rounds of lunges 12, 8.

My left knee feels kind of bad. Noticed it on the walk home. Never really had this before. I'm icing it now, which feels terrible. I'm a big baby about icing things. If someone reads this and thinks it's a bad idea to ice my knee.. let me know

December 18, 2013 | Unregistered CommenterLauren

Late post...

Snatch complex with Shaye. Hit two at 73#, which I struggled with last week. Then went for 78# and made it. Not perfect, but not embarrassing either. Pauses on the DL were okay. Big improvement from last week.

HBBS 120x5x3. Each set felt progressively better.

Programmed cash out with 20# DBs and tuck-ups (?). Chatted a lot (go figure), so this took me forever.

Then some true DIY cash out:
Pull-up negatives: 4 sets of 3 reps, slooooow (on purpose)
Pallof presses: 3 sets of 10 reps each side with orange band, easy
Tuck holds on parallettes: 4 rounds of :15 work, :15 rest, surprisingly hard after everything else

I will get abz someday.

December 18, 2013 | Unregistered CommenterKMo

Oh, I missed one rep at 78# and then I made it the next time. Just keeping myself honest :)

December 18, 2013 | Unregistered CommenterKMo

5:30 with Ro and McD

Performance snatch complex:
45, 75, 95x2, 105, 115x2, 125, 135F, 135

Couple of these felt super fast, which new for me on the snatch. Missed the first attempt at 135 forward, but felt much better on the second. +5 from last week.

HBBS 5RM with Mike F:
135x5, 185x3, 225x2, 245x1, 255x5, 265x5

+12.5 from last week -- last rep of the set at 265 was super tough.

Cash out with 40lb DBs. Tough! Did 10 v-ups, 10 lunges, 10 push press, 10 lunges for each round.

December 18, 2013 | Registered CommenterRyan

7:30 pm with McDowell:

Subbed out snatch for DL:
-worked up to a heavy set of 5 at 135, 155,185,220, 235#. Last set went okay but got lazy on my setup and rounded my back pretty bad on my last rep.

HBBS heavy 5: 175#
Decided to stick with the same weight as last week. I'm running on about 3 hours of sleep and staring at the barbell with all that weight basically made me go cross-eyed. Not a good combo for a 5RM.

Anyway I'll be home for the next two weeks for the holidays. Asked for new shoulders for Christmas so hopefully I'll come back with a fresh new pair! Happy lifting everyone's i will miss you while I'm away!

December 18, 2013 | Unregistered CommenterKatie Harpz

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