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Snatch | Back Squat

Fitness: Snatch Segment Deadlift + Snatch
If you have a hard time organizing the pull off the floor then perform snatch from the mid-hang. Catch as low as your mobility allows.

Performance: Work up to a 1RM Snatch
Try and set a new PR but take no more than 5 attempts over 90%. Misses count as attempts.

Back Squat

Fitness: 80% x 3 x 3

 80% x 3 x 3 (bias High Bar)

Take 80% of your recent 1RM. If you only have a 3RM, use this calculator to figure out an appropriate number.

Post loads to comments.


Lauren B moves so fast you sometimes can't even see her limbs!

  • Happy Birthday, Dan H!

TODAY is the April Fish + Meat CSA Pickup

As always, pickup is 6-8:30pm. See Michele with the clipboard to check off your name when you come for your share, and please remember to bring bags to carry your goodies home. Questions or issues? Email mignyc [at] gmail.com.

Clothing and Book Swap

Did you know that an average of 70lbs of textiles per person and 54 million tons of paper goes into landfills each year? Tread a little more lightly and get some spring cleaning done by joining the first ever CFSBK Clothing and Book Swap after group class next Saturday (4/19) from 2-4pm. Bring your gently used, in-season adult and children's clothing and books. Let us know what you are bringing!

What Fish Teach Us About Us New York Times
Navy SEAL Workout Series: Strength Training United States Navy
Engineering & Curiosity Kurzgesagt

Reader Comments (30)

7:30 class on Tuesday
Snatch kgs


April 9, 2014 | Unregistered CommenterFox

6am with McTuro who handles a monster class with ease. I felt like I got a lot of one-on-one coaching with both of them which always amazes me in a class of 25 plus.

First off I like the new format of separating Fitness and Performance for the olympic lift warm ups. It allows for a little more time to warm up and get to the heavier weights without having to go through the segments of the lifts too slowly which can take up real time.

Snatch: Tied my PR of 145# and got some really great tips from McDowell on my bottom positioning. which helped a ton. Failed at 150# twice but felt good doing it. Excited to hit this cycle and see what I can do.

Squat: 225# which was a tad light but perfect for a back off week and took the time to focus on form. Ro gave some good tips on the bounce at the bottom which I always forget to do.

April 9, 2014 | Unregistered CommenterMattyChm

Great 6am with McTuro. I was partnered with MattyChm for snatches, and while my goal today was simply to tie my old PR of 165# - but cleanly, I ended up PRing by 10# at 175#. It was pretty clean, but I think I could have been deeper at the bottom. Pretty great way to start the day. Excited to see where this cycle goes, especially since we have C+J on tap as well.

HBBS with Michael A went well too, even though I had to be pretty proactive about keeping my right knee from collapsing inward, which is unusual for me. I'll chalk that up to being beat up from crush week and being a bit rusty on the HBBS having done LBBS last cycle.

Walking out into the sunshine without needing to bundle up for my bike ride home was just gravy.

April 9, 2014 | Unregistered CommenterBrad D

And I forgot to ask the question that prompted me to post in the first place...

I see for performance folks there is snatch programmed on Wednesday, and power snatch programmed on Sunday this cycle. I cant remember the same lift being programmed 2x per week (except squats) since... ever, and so I wondered if the intent is just to drill the hell out of the snatch this cycle, or if we're coming in 5x per week, would it be recommended we follow the fitness deadlift programming on Sundays?

April 9, 2014 | Unregistered CommenterBrad D

6am with McTuro & the crew.

Ditto to MattChm's comments about the excellent handling of a large class by McTuro and McD and also the separate perf vs. fitness warmups.

Hit 160# on the snatch with a miss at 165#. It's 10# shy of my PR but I'm still feeling smoked from last week and the hidden Karen inside of the Morrison WOD.

Partnered up with Brad on backsquat, he's a beast and I just tried to keep up. Hit 275# for 3, legs got wobbly at the end (see Karen reference from previous paragraph), so I stopped climbing after that.

April 9, 2014 | Unregistered CommenterMichael A.

Brad, I had the same question. I know I need to work my Oly lifts, but not sure I want to work them extra at expense of powerlifts.

April 9, 2014 | Unregistered CommenterStella

6am with McTuro

Snatches: 95, 95, 95, 95, 115, 115, 135, 145, 155(high), 165F, 165F, 160F

During class I thought that I wasn't pulling these high enough, and that strength was the limiter. In retrospect, though, I think that while these were lower than my usual power-snatch height, they were actually high enough for a squat snatch, but I just wasn't getting down. Getting down fast is going to be goal this cycle.

HBBS: Fun squatting with John and MattyChm. These were easy peasy at 225 x 3 x 3.

Legs were a little tired today because of a nasty 12-minute wod I did yesterday with people from my company. We organized a foundations class at Crossfit Greenpoint for 14 people from our office, and I went to join them for the first day thinking "oh this will be ok, it's the first day of foundations." So on tap they had:

4 rounds unbroken of
1 min burpees
1 min air squats
1 min ring rows

and of course I went hard and felt destroyed. All the beginners seemed ok.

Anyway seconding the praise for the coaches today. This class had something like 27 people in it, and it moved without a hiccup. I even felt like I had eyes on what I was doing the whole time.

Also agreed that the split warmups were great! I really liked being able to get down to business.

April 9, 2014 | Unregistered CommenterAlex C

Mad abs yo last night with KH! As others have said, Kristin has an uncanny ability to spot and fix the slightest position flaw making the exercise instantly more painful while making you laugh. Can't believe how fast an hour of burn can fly by.

Also wanted to say congratulations on your tri, Mike! It was interesting to read your post-race assessment yesterday and to catch a glimpse into that world of fitness.

Bummed that I won't be able to get in today's Snatch and HBBS. Poor planning.

April 9, 2014 | Unregistered CommenterLauren

Just came back from a little lap around Prospect Park with the wife and the dogs...gonna need a little bit more training for the BK Half than I thought :0


Brad - We're looking to increase the amount of total O-lifting time our more experienced folks have access to within the constraints of classes. The performance power snatch option on Sundays is there for this reason. The thinking is that more experienced and proficient lifters (say, ~100% BW snatch for guys, ~75% BW snatch for gals) can benefit from assistance work on the lifts and increased exposure, while less proficient lifters will benefit more from pulling significantly heavier loads in a technically easier movement like the deadlift. A BW deadlift is far more achievable and many novice lifters are at significantly more than that rather quickly due to the shorter learning curve of the deadlift compared to the snatch (or the clean and jerk for that matter). I understand that some folks will opt to deadlift anyway, and we're totally ok with that.

It's an experiment, as are the largely DIY BB drills for performance. If it works well I intend to flip the snatch/c&j days and program a c&j variant on Sundays next cycle along with a deadlift for fitness. If it doesn't work out well then we'll scrap it and move on.

I love that we have so many programming nerds at CFSBK!

April 9, 2014 | Unregistered CommenterFox

Last night's 8:30 mit den Füchsen.

Really fun back-off week class -- a chance to get exposure to odd movements at a dialed-back intensity. Jess was very accommodating of my hesitance to be upside-down on the rings.

No bar MUs for me, but the box drill (while still somewhat terrifying) at least allowed me to experience the transition and press out. The row was just what I needed to shake out lingering effects of last weekend's WODs. L-sits continue to elude me -- I need to be in KH's class in a bad way.

April 9, 2014 | Registered CommenterRyan

Strength Cycle last night.

45 x 5
95 x 5
160 x 3
190 x 2
197.5 x 5 x 3

A problem I've been having since this got heavy has been that the bar feels really ridiculously heavy when I walk it out. Having read yesterday's blog comments, I decided to just focus on fixing that one thing yesterday and use everything I have learned about bracing from group class and from Cage's Pilates classes. It worked!

Bench Press
45 x 5
75 x 4
85 x 3
90 x 1
97.5 x 5 x 3

My first set was wobbly and my second set was less so. Again my third set was my best. In this case, I think perhaps I need to look at tweaking my warm-up sets- maybe by adding more reps. I'll try that next time and see if it makes a difference.

135 x 5
185 x 4
200 x 3
215 x 2
230 x 5

April 9, 2014 | Unregistered CommenterCharlie

sunday's fish class is SOLD OUT!

thanks for all the responses! village fishmonger has told me we're the first customers to put such an event together, and (spoiler!) they're excited to share a "crudo" style dish with us. we'll also be making a handful of fish dishes to try. come hungry!

confirmed attendees will receive an email with further details and the event address.

if there's interest, we will certainly do more classes. email me at mignyc at gmail dot com with ideas or suggestions.

April 9, 2014 | Unregistered Commentermichele

Fox! Thanks for that response! And Brad, thanks for the question. Stella, you can always pick and choose which days you following fitness vs performance - I always do - just as long as you stick to fitness/performance for that particular day (e.g., always follow fitness on Sundays, performance on Mondays, etc).

I am PUMPED for this next cycle and MIGHT have let Jake talk me into doing a weightlifting meet in May, which is just hilarious to me. I won’t be able to train much this month (yay vacation!), but what the hell.

But I'm really posting to give a shout out and thank you to my friend Todd. I just put this together today while I was updating my log book… I came into OG on Sunday with a crappy, lazy attitude. Todd was like, get under a bar and work up to a heavy snatch balance. Then do some rack jerks. Well, I worked up to 88# on the snatch balance and then yesterday I hit 88# on the snatch!! Coincidence? I think not! Thanks, Todd!

April 9, 2014 | Unregistered CommenterKMo

Rare AM class for me at 10 today.

40x3 50x2 60x1 65x1 70x1 75x1 80xM,1 82xM,1

Psyched to be back up over 80kg after some squirrely weeks on the snatch.

154x5 220x3 255x2x6

The "back off days" of this Russian Cycle are starting to feel harder and harder as my body is getting crushed by the heavy days. Friday is supposed to be the hardest work-out of the cycle. Yay.

3rd cash out
30kbs @24kg
20 hollow rocks

Also regarding the 2x/wk snatching, I've found that the only way for me to make real progress on the olympic lifts is to hit them AT LEAST 2x a week in some form. You need to get a large volume of quality reps in to really get the movement patterns ingrained. I think this new cycle is a great way for people who can't come in for two OG sessions a week to get those reps in and really make some progress.

April 9, 2014 | Unregistered CommenterTodd

Also great work KMo! :-D

See you at the meet!!!!!

April 9, 2014 | Unregistered CommenterTodd

Thanks for all the Mad Abs With KH comments you guys. Charlie, I'm especially psyched to hear that the core work we've done has been helpful with your lifting - that was my goal in bringing Pilates to CFSBK! Holla!

April 9, 2014 | Unregistered CommenterKH a.k.a. Cage

Hey all,

Mckensey and I are in PR and i just saw meat is today. Can anybody pick it up and store it for us or does anybody want I purchase our share this month. If so can you text McKensey at 206 369 4647.

Cut of meat included in store and share. Thanks!

April 9, 2014 | Unregistered CommenterJoel W

Oops. Her number is 206 369 6467. I should never go to jail or I'd screw up my phone call.

April 9, 2014 | Unregistered CommenterJoel W

Make up post from yesterday.

Worked up to 75 kg in the Snatch, which felt good and then failed a couple times at 80. Haven't snatched in a bit and was feeling pretty beat-up so not too worried.

HBBS - 255x3x3 - felt awkward at first and then settled in

April 9, 2014 | Unregistered CommenterDan L

Thanks Fox!

That makes total sense - I predict a successful experiment. 18 O-lift exposures in the next 6 weeks? I'm happy to be a guinea pig. Lots of excitement on this side of the interwebs.

April 9, 2014 | Unregistered CommenterBrad D

Snatch: 43, 53, 63, 68, 73x1. This is a pr by 18#, i think due to not pushing enough in my first cycle; I felt this was my weakest lift. 73# felt good, with the exception of my feet going too wide in the catch. gotta work on that. I was really happy with this today. hope i can get a couple more pr's on it this cycle.
HBBS: 45x5, 75x5, 95x3 - all feeling fine, tho i'm use to low bar. 105x3 a little bit slow coming up on the last rep. 115 - whoa, almost failed. I was surprised since my last low bar weight was 130 (and felt like i had some room). Went back to 105 for 2x1, and it was difficult. I pouted for a minute on the low/high weight gap. weakness to work on.

April 9, 2014 | Unregistered CommenterLauren S

5:30pm with Ro & McDeez,

Snatch @120 on the fitness version, and then failed a couple of times that same one, body is tired from the banded kipping not from crush week, imagine that, sore from back off week.

LBBSq @200# 3x3, I really would like to work on my High bar because thats where my arms are more comfortable. Will see how this evolves.

I will be off for a two and a half weeks, keep my spot warm for me 7am-ers.

April 9, 2014 | Unregistered Commenterpigeon

Pigeon! We'll miss you but it's for such a good cause! Have a wonderful wedding and honeymoon, and molto congratulations to both of you.

Fellow CSF-ers, if you're looking for something to do with tonight's monkfish delivery, this looks yummy and easy: http://www.foodandwine.com/recipes/monkfish-in-tomato-garlic-sauce

April 9, 2014 | Unregistered CommenterStella

Snatch: 95, 105, 115, 125F

HBBS: 235x3x3

Skipped DIY cashout as I wanted to get home to say goodnight to Ayana.

April 9, 2014 | Unregistered CommenterSamir Chopra

Despite being out of the gym for a few days and eating like crap, I PRed my snatch at 73# today! A little ugly on the first attempt but then got it. Thanks to McDowell for getting me to pick up speed on the way up. I progressed a lot on C+J last cycle so I'm excited to get back to snatching which is what got me to fall in love with oly lifting in the first place (until the clean and jerk stole my heart).

85# felt nice and easy on the squats.

April 9, 2014 | Unregistered CommenterMiranda B

7:30 tonight with McD and Melissa. Over twelve hours later and McD is still organizing like a champ. MeLo too, of course. :)

Worked up to 78# on the snatch, the same number I ended at the cycle before last. That was the cycle where I really started to feel comfortable with this movement, so now I'm going to focus on slow jumps up, all predicated on getting more mobile/strong in my shoulders and back. Ellie helped me identify mobility as my limiter from being able to go up. Along with that, McDowell gave me some great pointers about being more patient before I get the bar to my knees (bringing my knees back more since I tend to lean forward), bringing my knees back in tandem with pulling instead of knees back way before the pull (something I do when deadlifting too). And then I need to punch the bar up way more aggressively after I drop.

HBBS 120x3x3, conservative but only room to grow.

Also! Last night I did my first skin the cat (since like, preschool). I've avoided them because they made me really nervous and I didn't think I'd be able to do it. Another fear conquered! Thanks to the encouragement (and slight ass-kicking) of Miss Whit. :)

April 9, 2014 | Unregistered CommenterKate R

4:30PM group class

Had another structural integration appt this morning which included a hefty amount of digging into such things as my psoas, QL, and the muscles around my SI joint. I always debate if it's smart to lift heavy and do strenuous stuff on the same day, but I generally feel great when I do.

Snatch (performance)
warm-ups at 33#
53# x2, 73#, 83, 93F, 93, 98 PR!

McDowell looked at my starting position and helped me refine. Start with weight a little further fwd (towards back of ball of foot), then pull the knees back to bring weight back towards front of heel on first pull. It was a bit funky at first, but it's making sense.
Don't think I had my head and heart in that first attempt at 93, which is my previous PR. Got aggressive and committed to getting down on the second one. Had to fight to stay tight and reach up to get 98 to stand up! Big thanks to McD for the eyes, cues, and support.

Awesomesauce. I'd been stuck 93 for a lil bit and had missed at 95 before. Really pumped to get lots of exposure this cycle!

Also: belated and very important props to McD during the 1RM LBBS attempts a couple weeks ago. I didn't write it at the time, but the subtle one-liner of "It's gonna feel heavy... so be ready for it" set me up to hit my PR.

45x5, 95x4, 125x3, 145x1
150x3x3 (~80% of 1RM)
fine. good. no problems.

April 9, 2014 | Unregistered CommenterWhit H

Hang Snatch(mid-thigh) 70%x2x3, 65%x3x2
203, 187

Jerk 75% 3x3
**Re-racking these onto the shoulders, without jerk blocks was supremely not fun.

Programmed rest day tomorrow, and then Max out Friday. I am pretty excited to test out my CJ since I have not pushed it since my wrist and injury and also since I've gone through 1.5 Russian squat cycles....Wouldnt mind putting 360 or so overhead. SHANKLE

April 9, 2014 | Unregistered CommenterJakeL

Joel, your meat was claimed (heh.)

Fish CSA: I wrapped my monkfish in Herondale bacon. This decidedly did not suck.

April 9, 2014 | Unregistered CommenterMichele

7:30pm group class

* 105# snatch (5# PR, and almost got 110#)
* 195# high bar 3 x 3
* Cash out @ 1.5 pood KB

April 9, 2014 | Unregistered CommenterZube!

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