« Rest Day | Main | Front Squat / Back Squat | WOD 2.22.17 »

Snatch | WOD 2.23.17

Snatch EMOM

With a running clock....

EMOM x 7:
Snatch High Pull + Hang Snatch

EMOM x 7:
Power Snatch

EMOM x 7:

Use about 60% of your 1RM Snatch. The load should medium-heavy but doable for all the reps with no fails. If you can't catch in the full squat, scale to power receiving positions.

Post loads to comments.
Exposure 1 of 8


Metcon (4 minutes):
Tabata Row

Score max meters in an interval.


The Open Is Upon Us!

So far we have 106 CFSBKers registered for the 2017 CrossFit Open. If you’ve registered, congrats on making this decision! It's going to be an awesome five weeks in which you'll get to benchmark your overall fitness and engage in some fun competition with yourself, the CFSBK community, and the rest of the world. Last year, about 330,000 people competed in the Open making it the world's largest participatory sporting event.

If you haven’t registered for the Open yet, there’s still time to get in on the fun! Go here to sign up.

Intramural Teams
As you may have read right here on the blog, we're going to do in-house intramural teams again for the second year in a row to make the Open even more exciting and inclusive. For more information on that, check out the event page. When you sign up for the league, you'll be placed on a team where your performance will contribute to your team’s overall score. Each team will be assigned a captain who will communicate with their team over the 5 weeks and submit their scores to management. This is a great way to meet some new people, have a bit more fun with the Open, and motivate yourself to work a little harder. The Intramural League is completely inclusive. We encourage everyone to sign up and give it their all! Remember: your team won’t be penalized if you can’t do a workout for some reason. Team assignments will go out on Friday of this week.

The registration deadline for the Intramural League is Thursday before midnight. Please opt in here

Friday Night Lights
This year, we're adding a "Friday Night Lights" component to the Open in which the 15 top-ranked male and female CFSBK athletes will be invited to throw down on Friday night during Open Gym. "FNL" will start on week two, after scores from 17.1 have been ranked. Come on down to cheer as our fire-breathers hit these workouts! Our top 15 athletes will be emailed each week with their invite.

Programming & Submissions
As usual, the Open workout will be programmed for Saturday's group class, which means you'll have the following opportunities to perform the workout:

  • Friday morning/afternoon group classes
  • Friday Open Gym, 5:30-8pm
  • Saturday Group Classes, 8-2pm
  • Saturday Open Gym, 2-4pm
  • Sunday Open Gym, 6-8pm

For extenuating circumstances, we can try to work with you if you CAN’T make any of those times. With the exception of the Friday and Saturday Group classes, you'll have to find someone to judge you in order to post a valid score. There are often folks hanging around to do the workouts, so just ask the coach to assist you if you can't find someone to help out yourself.

In order for your score to be counted, you must submit your score and judge's name to the CrossFit Games site by 8pm on Monday night. If you don't submit a score, you'll get a zero for the workout, but you’ll still be allowed to participate in the subsequent workouts. There’s nothing worse than crushing a workout and then posting a zero for the year! You’ll have to submit your judge’s name when you submit so remember to cut off the bottom of your scorecard and take it home with you. In a worst-case scenario, you can submit David Osorio as your judge.

Open Announcements
Each Thursday (starting tonight!) the gym will be live-streaming the Open announcements on the big screen in 597. Feel free to come on by, drink a beer, and stretch out while you find out what each week's event will be. Come early or stay late after your class to check it out. These typically air at 8pm EST on Thursday nights.

News and Notes

  • This morning's 9am Yoga class with Jaclyn K. is cancelled.
  • You're invited to Coach JB's birthday party! The fun goes down this Friday at 9pm at Lavendar Lake (383 Carroll Street). 

Yesterday's Whiteboard: Back Squat / Front Squat | Kettlebell Swings, Burpees
You're a Completely Different Person at 14 and 77 Quartz
Nabiha Syed SquadWOD

Reader Comments (13)

6am with Jess and special guest JB

Snatch Complex - started at 60kg and ended up adding weight up to 70kg - everything felt pretty fast, but sitting at the bottom was a challenge today because my legs are pretty fried from those pause squats.

Row - 109, 107, 107, 107, 107, 106, 104, 103

February 23, 2017 | Unregistered CommenterDan L

7am w/ Jess & JB

EMOM snatch complex at 63# which is more like 80% 1RM but I'm still figuring out where my actual limit is + learning the skill. Weight felt appropriate. Need to work on my starting position not being too low & then really being fearless about dropping under-I think I can catch in a much lower position. Thanks to Jess & JB for some helpful cues. Snatches are not the absolute worst any more! Maybe I even like them?

Row: best 88, worst 78. Woof.

February 23, 2017 | Unregistered CommenterKate Tk

EMOM complexes at 83#. Went a little heavier than recommended (72%), but definitely a good choice for the day. The right medium-heavy so I could focus on mechanics (like keeping it close) and be purposeful.

Tabata Row: Fastest was the first at 98 meters, slowest at 91, with about half of them at 94.

February 23, 2017 | Unregistered CommenterKayleigh

6am with Jess and JB. Was great to be coached this morning by Iron Maiden CHAMPS! :)

EMOM snatch complexes at 53#. Felt light, but I have not actually tested my 1RM and wanted to focus on form today. Also those paused squats yesterday...I can feel them walking up the subway stairs.

Row: Best 85, but most were in the mid-70's. To match the weather I'm crossing my fingers for.

February 23, 2017 | Unregistered CommenterJaime C

7am with the aforementioned champs

EMOM snatches at a light 75#, still a bit of goofy knee/arm stuff going on, but felt better and better as the minutes ticked on. Good to practice this many at this weight.

Tabata row- Best 108, worst 98. Amazing how much work can get done in 4 mins.

I'm so excited for the Open! Last year's was about 2 months into my Crossfit adventure, and I scaled every workout and was utterly humbled. The live streams and internet geekery around the whole thing was super fun, and I'm really pumped to dive back in a year later and do as many Rx as possible.

February 23, 2017 | Unregistered CommenterBen S

7 AM with a hangover. So glad this was a relatively gentle workout, because I was thisclose to not getting out of bed.

EMOM work at 52#, which is about 60% but felt very light. I know full well my 1RM is severely limited by my lack of coordination, not so much strength, so I should have gone a bit over Rx on this.

Was super consistent on tabata -- all rows between 88 and 90m.

February 23, 2017 | Unregistered CommenterStella

Hey guys---I am actually going to have my B-Day at Lavender Lake. Even closer to the gym!

February 23, 2017 | Unregistered CommenterJB

I forgot to put the black band that was on the rack closest to the bands away! Sorry!

February 23, 2017 | Unregistered CommenterShawn

@shawn we will never forgive you

February 23, 2017 | Unregistered CommenterK HarpZ

5:30 with Ro n' Whit

Snatch from 95 - 115. Had some trouble getting the bar straight up -- Ro noticed I was jumping from my heels instead of my toes. Took a lot of mental effort to correct that, but I think I started to get it right towards the end.

Rowing was between 115 - 100. Flashbacks to training for the CRASH-Bs here, gotta focus on consistency.

Good luck on the open everybody!

February 23, 2017 | Unregistered CommenterMatt Egan

Snatch Pull +Hang snatch @63#

Power Snatch: worked up to 78#
These went surprisingly well!!! Focused on jumping straight up and not back. Success!

Snatch: Worked up to 93.
Wanted to see how this would feel after not snatching all of Dec and most of January. Felt great and only 5# off from my PR.

Tabata row:
Low: 79
High: 94

Died after the third round.

February 23, 2017 | Unregistered CommenterKLove

I'm a day late, but you look and sound great, Allie -- and DO referring to babies as squirming sandbags is my new favorite.

February 23, 2017 | Unregistered Commenterariel

Snatch EMOM: did 63 for the whole thing. Felt good, was totally distracted by the 17.1 announcement :)

Tabata row: best was 88 and worst was 87. 7 of the rounds were 88. Tried to push it but not drop off.

February 23, 2017 | Unregistered CommenterJenny M

PostPost a New Comment

Enter your information below to add a new comment.
Author Email (optional):
Author URL (optional):
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>