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Snatch Complex

Fitness: Hip Power Snatch + Overhead Squat
Work on a tight start and end positions, fast barbell and controlled OHS

Hang Power Snatch + Hang Snatch

Focus on an explosive extension on the power snatch, then coupling that same extension with an aggressive pull under for the second movement.

We recommend doing these MWODs before class. ESPECIALLY if you're not an overhead squat ninja.


Fitness: 3x5 across
Leave room to go up over the next 6 weeks

Performance: 5/3/1 "5 week"
65%x5, 75%x5, 85%x5+

Add 5 lbs to your Training Max from last cycle.

Post loads to comments.

Christine Gets Her Deadlift On!

  • Happy Birthdays to: Stella Z, BAZ, Kevin R and Mike B
  • Recently Coach Nick's college rowing coach, Harry Parker passed away. Check out this video to see the man that helped make Nick and many others Olympic level athletes.

Spartan Race Raffle Extension

You may have noticed that we've got a raffle going on at the Front Desk. Any CFSBKer can enter for free to win a comped admission to any Reebok Spartan Race in the continental United States. That includes the one several CFSBKers have signed up for on 5/31/14.
Take a red ticket and print your name and email address on it. The winner will be chosen this Friday, June 28th and announced on the blog Saturday. Thanks to Coach Melo for setting this up!
Train Like A Champion: Technique, Habits and Positivity Cathletics

References (3)

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    Crossfit South Brooklyn - Workout of the Day - Snatch Complex
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    Football is really one of the biggest sports in America. It has a important following.
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    NFL is genuinely 1 of the biggest sports in America. It has a key following.

Reader Comments (26)

Birthday snatching and pressing with my Wonder Twin and Allison K. Yay!

Snatch topped out at 73. These are much less awkward than they were in the past, though no one's going to mistake me for an Olympian any time soon.

Press 53x5, 61x5, 69x10. Last two reps were a GRIND.

June 27, 2013 | Unregistered CommenterStella

6am class - Already loving two lift Thursdays! Took it easy today on the snatch at #70 but I could feel I had more in me. Happy to work on form first - thanks Jess for the tips. #70 on the press did not feel super light but a good place to start so I can make a healthy gain by the end. My form felt good on these - thanks to David's spot on grounding tips. At one point during the snatch, however, I excused poor form by simply admitting "I'm just scared." My partner Christian claimed it the most honest statement he'd ever heard at CF haha.

How does one focus on form to avoid injury while being precautionary, when feeling too cautious seems to delay proper form and therefore invite more risk of injury?

June 27, 2013 | Unregistered CommenterJosue

Did the MWOD before class (mostly - modified the first part due to lack of wall space). It definitely helped, especially since my hamstrings are super sore and tight from squats Tuesday.

Snatch - worked up to 145. Felt decent but a little wobbly at the bottom mainly due to aforementioned hamstring tightness

Press - 110x5, 125x5, 137.5x9. Really working to keep my heels down and tighten up. Unfortunately that made me forget to breathe for most of this set.

June 27, 2013 | Unregistered CommenterDan L

Stella's birthday rep-out scream = THE WIN! Happy Birthday Lady!
Snatch...still awkward, but felt better than last week. Light, but trying to get form down first. 42#
Press with Gina @55# (felt good, but I see some 0.5lb plates coming around in my near future)

Glad to be back at SBK. It's fun visiting other boxes, but there's no place like home!

June 27, 2013 | Unregistered CommenterLindsay S

That looks a lot like me! (But isn't) Is this doppleganger also named Christine?!?! Crazy coincidence.

Sadly, I've been out of the gym for a bit with a medical condition. Hoping to come back soon. Still stalking the blog like crazy though....the picture of SS a few days ago was totally badass!

Hope to see everyone soon!

June 27, 2013 | Registered CommenterChristine Naclerio

I can't stress enough how much ankle mobility has helped my snatch. If you've got the time — and I know not all of us do — come in 10-15 minutes early and really work on some of the MWOD stuff.

June 27, 2013 | Unregistered CommenterMatt Katz

7am w/David & Jessica
I haven't done a Snatch since foundations, and today was as awkward as I remember it. I already see myself with the green bar throughout the entire 6 weeks.
I'm feeling as if I had just started at CF all over again... sigh*.
Press - 50lbs

June 27, 2013 | Unregistered CommenterMichelle B.

6am with David and Jess. Worked up to 68# on the snatch -- tried 73# and got the snatch part on my second attempt, but couldn't organize the OHS. Next week! Press at 53x3x5. These felt good.

Happy Birthday, everyone!

June 27, 2013 | Unregistered CommenterRebecca C

Happy birthday everyone! Extra love to my Stella.

Worked out last night and looking forward to doing the two-lifts tomorrow in OG if anyone wants to join in! Broke my second toe, not my fault!, so couldn't split jerk but cleaned barbells - had to go shoeless but it worked out at 15# - tried 17.5 and couldn't stay stable enough to protect The Toe.

My deepest sympathies Nick for losing your coach, I'm very sorry. xo

June 27, 2013 | Unregistered CommenterJB

Didn't get to post yesterday to plug this more but check out yesterday's link if you haven't yet.

My friends, comedians & real life lovers Diana + Murf host a little p-cast where each week they invite a third into their radio sack to discuss love, relaishes & everything in between. It's all about your hearts & your parts.

This week's ep featured our very own Christian Fox

Here's the blurb: We are so excited to have USDA prime cut of beef Chris "Fox" Fox on this episode. Fox is a trainer at Crossfit South Brooklyn, where all the sexy muscles hang out. He gives us his strong opinions on hooking up at the gym, using Bang With Friends, and whether or not having sex counts as working out. Take your body to the next level and sign up for a class with Fox at crossfitsouthbrooklyn.com. Let's sweat!

it's a podcast you can listen to here or here. if you like it you can like menage radio on facebook here!

Get your sexy muscles over there for a listen.


Oh and also got up for the 8am class since I'm on staycation for a few days.

Snatch worked up to 58#
Press with Lindsay S @ 55#

Good times.

June 27, 2013 | Unregistered Commenterginacatto

veggie csa folks: i had a ton of questions about what to do with the garlic scapes

so i put up a recipe at thedailypaleo dot tumblr dot com.

June 27, 2013 | Unregistered Commentermichele

Annie just announced she won't be going to the games. Looks like we'll have a new female champ

June 27, 2013 | Unregistered CommenterLuca

If we expand the gym, I humbly put forth:


June 27, 2013 | Unregistered CommenterNoah

If anyone is going to the Polygamist show tonight, here are the deets - thought I would share. We're meeting at 7ish at the docks. METAL

Thursday, June 27, 2013
Rocks Off Concert Cruise Aboard The Half Moon

Atomic Bitchwax
Mirror Queen
Aboard The Half Moon
Boards: 7:00pm / Departs: 8:00pm
E. 23rd St. & FDR Dr


Subways: 6, L

June 27, 2013 | Unregistered CommenterJB

You are really going to take a lot of sh.t for that post!!!
Let me start it off-Do you really think #8 looks like me???

Some of those pics are just too funny for words.

June 27, 2013 | Unregistered CommenterMike

Noah, I'm in only if sporting a sweet singlet (#11) is the norm.

12pm with 'Ro and Josh.
Worked on some of the suggested DROMS before/after class. Dear lord they hurt so good. Tight hips. Woof.

Went lighter on snatch today #45. I swear this heat is messing with my strength. But, felt good to stay focused on my form. Gave the knee a break and eventually held off on the OHS because my snatch weight could go up but definitely couldn't hit a heavier OHS.

Props to Josh's snatch breakdown. Super helpful.

Press also felt like crap today. Stuck with #65 instead of my original goal of #70

Yay two lift Thursdays :)

June 27, 2013 | Unregistered CommenterGracie

Worked from home today so got to sneak away for a nooner with Josh and Arturo. Worked up to 68# on the snatch complex. Had two successful hang snatches at that weight and two miserable failures. The power snatches all felt good though. I need to stay more upright at the bottom of the squat, and also drop under the bar faster (always!). Excited to keep working on these.

Press at 70x5x3, which felt good.

Then did a DIY cash out of chin ups with a hold at the top and a slow descent. 1-1-1-1-1. These feel like they're getting harder, not easier...

June 27, 2013 | Unregistered CommenterLaura Mc

In Ukraine, train gyms you!

June 27, 2013 | Unregistered CommenterChris A.

Today should have called "Shoulder Rehab Day"

Did the snatch drills with Chris and Josh and then just did muscle snatches, first with the bar, and then at 65 lbs.

Later, some light pressing with lots of reps:

65x10, 55x20, 55x17, 55x13

Walk around the block with 60lb DB.

Home for andouille sausage dinner.

June 27, 2013 | Registered CommenterSamir Chopra

Pretty empty 6:30 class with Josh and Fox. Looking around, I could have sworn it was Tuesday.

Snatches are fun! (That sounds weird.) Even though I ran a mile before class, did the cashout, and a little rowing after, I still missed not having a WOD. Where are the boxjumps?!

June 27, 2013 | Unregistered CommenterAmy

Pause Squats? Let's see what Klokov has to say about that:


June 27, 2013 | Unregistered CommenterTodd

@ uzef
Can you translate the above?

June 27, 2013 | Registered CommenterSarah la Rosa

Christine (former AOM), that's "new" Christine...Hope you're well and hope to see you back soon!

June 27, 2013 | Unregistered CommenterFox

well today turned out to be a tough workout session
i started training here like this about a week or 2 ago
excited to see what kind of results this type of training will give me
something about going sun bathing on a beach with his family and how
the sea there is great and the temperature is 40 degrees (celsius)
bunch of random shit really
he will crush you, eat your babies etc etc etc

June 27, 2013 | Unregistered Commenteruzef

by the way i'm related to at least half those people at that ukrainian gym

June 27, 2013 | Unregistered Commenteruzef

Thanks uzef

All your relatives are a lot tanner..

June 27, 2013 | Registered CommenterSarah la Rosa

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