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Fitness: Hang Power Snatch + Overhead Squat + Hang Power Snatch

Performance: Hang Power Snatch + BTN Snatch Grip Push Press + Hang Power Snatch


Fitness: 3x5 Across

Performance: 75%x5, 85%x3, 95%x1+

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Walking Lunge 130m followed by a lap around the block

Coach the coach!

Here is Coach DO doing a Hang Squat Snatch at 74 kilograms (162.8lbs). While it may look okay on the surface, there are a couple things that need to be fixed in this lift. Read the basic summary below and see if you can spot them for yourself.

After I get braced at the top, I shift down to my start position before re-extending up. If you're still working the basics on the movement, I recommend pulling from a static position to teach your body exactly where the mid-hang position is and how to create torque there.  My first error is an early elbow bend before reaching full extension. This causes the bar to elevate forward of its ideal path and requires me to jump forward a few inches to get underneath it at the catch. By keeping my arms straight and finishing my pull the bar's trajectory would be closer to my center of mass and not require the compensatory jump forward to recieve it overhead.  If you watch my foot work, I also have a "donkey kick" which causes me to spend too much time in the air, time I should have spent pulling myself under the bar. Remember, Olympic lifting is essentially weighted jumping. You're jumping as hard as you can with the intention of displacing the barbell, not yourself. When your body leaves the ground for too long you're wasting energy that should have been used to propel the barbell, not yourself, upward.  Finally, at the top of my catch I let my head hang out way in front of where it needs to be. This is unnecessary and creates a bit of shear around my neck.  This is an "open circuit" fault which I need to discipline myself out of. I'm a bit hypermobile around my neck and need to be more disciplined about where I'm looking and how I receive the bar.

Rippetoe Goes Off T-Nation
Beach 87th Street, Surfing After Sandy

Reader Comments (23)

6am with D.O. and Jess. Worked up to 125# on the snatch complex. Shoulders are sore and stiff from Tuesday's kettlebells and yesterday's jerks. Had trouble getting into a good catch position. I'm pulling the bar plenty high, but also early which left the bar a bit in front on some reps. Press: 125x5, 145x3, 165x6. A bit lower than my usual wendler numbers, but see above about shoulder soreness. This was plenty of weight for today. The 130m walking lunge was painful. Hope I can walk tomorrow.

July 11, 2013 | Unregistered CommenterPeter

Just worked out at Crossfit Emperical at Fort Lauderdale - squat day which is usually my thing... But
Warm up run - not sure how far. DRoms and mobility
Squat - warm up then 5 sets of 10 reps at 50% 1RM (190 for 50 reps is heavy)
AMRAP 2 mins as many air squats as possible (68)
Rest one minute
AMRAP 12 mins 7 pull ups 10 burpee box jumps (6 rounds 11 reps)
2 mins L-sit - 5 seconds on, 5 seconds off
Legs are fried. Great space and super nice vibe with good coaching. Tim was really good. Would recommend this box to anyone that happens to be in FLL for work or play.

July 11, 2013 | Unregistered CommenterDave E

Snatch -- stuck with 73 as highest weight today, since doing it twice with each iteration proved more difficult than I anticipated.

Press, 61x5, 69x3, 77x8. Very pleased with the 8, although DO threatened to kill me for screaming. :)

Posting this again in case anyone has good leads -- my husband and I unexpectedly have to move out of our place on September 1. (Landlord is selling it, sigh.) Any leads for 2BRs or 1BRs with an office, within a 15-minute walk of SBK (as I explained to DO this morning, I have a walking-distance-sized umbilical cord connecting me to the box), would be much appreciated.

July 11, 2013 | Unregistered CommenterStella

I worked with #115 for the snatches. Did the fitness complex. This was heavy after 10:00 of work and by the last two complexes I was failing on the last of the two hang power snatches. Had all kinds of awkwardness with the hang grip, which didn't help.

This is also the heaviest I've ever snatched, so a PR technically.

Press: 3 x 5 @ #100. The very last rep was a grind.

The lunging-then-running thing at the end was one of those crossfit pieces that looks ok on paper but IS NOT. That run was all twinkletoes, as Peter put it.

July 11, 2013 | Unregistered CommenterAlex C

@DO - how do you coach people away from the 'donkey kick'? I see this being done a lot with beginners...

July 11, 2013 | Registered CommenterSarah la Rosa

Sheiko, week 2 day 2

Halting Deadlifts

Bench (all reps paused)

Rack Pulls

DB Press

DB Lunge

July 11, 2013 | Unregistered CommenterJeremy

I'd share my thoughts on snatch improvement, but I don't want to intimidate everyone with my superior knowledge.

In other news, re: carrying backpacks etc., I bring you...The Flextrek Whipsnake. Pretty sure we would sell out of CFSBK Le Crevasse french wedges in a hot minute.

July 11, 2013 | Unregistered CommenterKate R


I cannot get over all of the volume in Sheiko. When you've gone through a cycle or some definite period, can you write up your experience with it?

As you all can tell, I was trying to watch David do his snatch, but then I decided I was being rude to my partner. Fortunately, David set the DVR for me, and I was able to watch today.

July 11, 2013 | Unregistered CommenterJoel W.

7am this morning with David and Lady Fox...
I was hitting 95# with the snatch but I think i am going to dial it back down next week for a few reasons... While I was talking with Brad (my partner this morning) we were talking about the points in the lift we were missing and I thought back to when I was a very serious skateboarder.

You can't do the "big trick" unless you have all the components of the smaller tricks that make it up.

It's imperative that you have all the parts wired. So translating that to the snatch...
The slight crease and loading up the hamstrings... the explosive "scarecrow" and "taking off your shirt with the bar" followed by the accurate strait drop into the catch position. Going with ever increasing weight or even just "heavy" can make all of those technical moments not only that much harder to pull off correctly it can start to form bad habits with your muscle memory.

Jumping back to skateboarding for a second. I had a lot of trouble with an important cornerstone of a trick I was learning and I ended up making it that much harder on myself because I basically trained myself to always do that part of the trick wrong. This was a long time undoing it and held me up from progressing on other tricks it was based on for a while.

So my humble suggestion is if the lift is giving you a lot of trouble go lighter and get the technique perfect... then adding weight is a matter of strength not skill. It will also be what saves you later because when you are taxed and running out of gas your technique is what will keep you in form.

July 11, 2013 | Unregistered CommenterKeith W.

@Keith that is a great analogy. Only thing I would add is that sometimes weight--some weight, not necessarily a whole lot of weight--can help with O-lifting. For me, I have a very hard time dropping under the bar. And when the bar only weighs 50# and I don't *need* to drop under it, I just don't; I muscle snatch (or clean). Lots of us do that. A little weight can help remind us to get DOWN.

(10x more down, maybe.)


Of course, all this is said by someone who has seen exactly one squat exposure this cycle, boo.

July 11, 2013 | Unregistered CommenterCharlotte

Omg I can't believe how shitty those lunges were.

July 11, 2013 | Unregistered CommenterDaniel S

Skateboarding might be harder than oly lifting...

Talked to her in person, but I'd have the person try and pull from their receiving position and snatch without their feet leaving the ground to ingrain a low foot position during the transition. But, different things works for different lifters. That's one potential way to triage it.

Squat Clean
Worked up to 209lbs

Push Press, Push Press, Split Jerk
Worked up to about 65kilos

Single Arm DB Press

July 11, 2013 | Registered CommenterDavid Osorio

Hey Fellow Brooklynites
Our landlord is a fantastic human being and decided to raise our rent $225 bucks this year without much notice. We are on the hunt for a 1 br or 2 br apt. in the Park Slope/Gowanus/Ft Green/Prospect Heights area, somewhere in the $2,000 range. Our cat will be coming with us.
Thanks for any help you can give.
- Johanna N. and Sarah M.

July 11, 2013 | Unregistered CommenterSarah M

Joel, I'm on week 2 of 4. I'll wrote a little something at the end. I generally like high volume programs, this one is a little different in that no one set is that scary, but the accumulated volume ends up being pretty brutal. Especially doing it in the middle of the day.

July 11, 2013 | Unregistered CommenterJeremy



July 11, 2013 | Unregistered CommenterJakeL

@DO in response to the donkey kick conundrum-

Recently (and this is very recently) i have begun not jumping at all when I snatch. I was watching Lu Xio Jun and if you notice, his feet NEVER leave the floor. I started to try and emulate him at lighter weights, consciously not moving my feet at all, as in standing up in the exact same foot position as when i start. This has slowly transitioned into something I seem to be doing at all weights, and it feels really solid. I think focusing on not moving your feet at all has the additional positive bonus of FORCING you to pull the bar back, and catch the bar in a position that allows your feet to stay static. So, long story short, I would start trying to warm up by using no jump, and focusing on using every ounce of pull power into getting the bar up and yourself under it, rather than wasting that energy jumping. Everything is easier said than done...

July 11, 2013 | Unregistered CommenterJakeL

6:30 class with Fox and Josh

Snatch Complex
95x1 105x1 115x1 125x1,f,1

Was having a hard time resetting to the hang after the BTN push press and I think I just had a wonky grip on that failed rep. Kept it fairly light again to focus on getting everything right.

45x5 75x5 100x5 115x3 130x2

Was hoping for maybe ONE more on this rep-out, but I knew not to expect much since I just let the spreadsheet make the 5# jump for me. I will probably just repeat the same weight for press again next press cycle.

The WOD was a serious quad burner. Was nice to loosen up on the jog though.

July 11, 2013 | Unregistered CommenterTodd

6:30 with Fox and Josh. Worked up to 73# on the performace snatch complex. First was wobbly, but second two felt actually pretty good. Need to remember to shove knees out in landing position, and to load up hips by not bending my knees too much in the hang. And externally rotate my arms harder.

Press at 75x5x3, all good. Those lunges were not so good. No matter how gently I thought I was tapping my knee down, alack and alas I am now covered in bruises.

July 11, 2013 | Unregistered CommenterLaura Mc

@ david o.

Drop snatch or snatch balance might help with the donkey kick. But I think its a big issue in your case.

As for your head being to far foward, I think its an issue with your early arm bend. Youre unable to create a stable catching position if you shrug first. Remember when you push your neck foward, your scapula are oushed together. And that is what youre doing..youre forcing yourself into a more stable catching position by shoving your head foward. Not sure if this is a good or bad thing... unless youre worried about neck issues.

Forgive my grandma and spelling.. I am typing on my phone.

July 11, 2013 | Unregistered Commenterdee..

And btw I am darkwing duck...:-)

July 11, 2013 | Unregistered Commenterdee..

Sorry.. meant to say its not a big issue in your case. You seem to be pretty quick in getting under the bar.

July 11, 2013 | Unregistered Commenterdee..

Snatched and C&J'd at home, kept it light so I wouldn't end up in the neighbors bedroom.

1) 3X5 Muscle Snatch @ 85lbs – rest 1:30

2) 7X2 Snatch, each rep from from the floor to high-hang, to standing, back to high-hang and then bang! <--- does that notion seem redundant to anyone else?

3) 5X2 Cleans + 1 Jerk – rest 60 sec. each rep from from the floor to high-hang, to standing, back to high-hang and then bang!

1a) 4X5 Supinated Strict Weighted Pullups @20lbs – rest 60 sec.

1b) 4X8 Narrow Grip Bench Press (hands 8-12″ apart) @ 115lbs – rest 60 sec.

Snatching feels great, dialed back the weight to really focus on technique. Movement feels smooth, will likely do this kind of practice several times a week.

Oddly enough my shoulders hurt when I jerk the weight overhead, this is regardless of the weight, from 95lbs to 205lbs thus far. This is entirely new and I have no idea why it's the case. Must. Fix. This. NOW!

July 11, 2013 | Unregistered CommenterDan Rx'd

5:30 with Josh and Fox.

Did the performance complex two times at 75, 85, and 95. Got great tips on the hang position from Fox. Happy with the footwork and positions on many of these, which is great for a new movement like the squat snatch, but the bar is moving awfully slow. The hip extension issue I have with cleans is plaguing me more so with the snatch.

Press 1-week: 45x5, 85x4, 105x5, 117.5x3, 130x6. Snatches are taking a toll on my shoulders, for sure.

Lunges were a nice change of pace.

July 11, 2013 | Registered CommenterRyan

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