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Snatch | WOD 7.6.17

Snatch Complex

Every 2 Minutes for 10 Reps:
Snatch Deadlift to the Mid-Hang + Mid-Hang Snatch

Pause at the Mid-Hang, then perform a full Snatch from the Mid-Hang. The Deadlift to the Mid-Hang should be purposeful and balanced, with your weight balanced over mid-foot.

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Exposure 1 of 8


2 Rounds for Time:
550m Run
20 Snatches 115/75

The Snatches should be on the light side for you and can be performed anyhow... power, full, or... split.

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It's the first week of our new training cycle, and we have some great tips over on our Instagram account: "This cycle's standardized warm ups include a Kettlebell Press variant. Check out this video of Coaches Fox and Whit discussing proper technique on this novel lift. Give it a shot and ask your coaches if anything feels off!"

Register Now for the Active Life Bulletproof Workshop at CFSBK!

Where: 608 Degraw
When: Sunday, July 16th from 2-7pm. A 20 minute snack break will be included.
Who: Hosted by Coach KHarpZ and other members of the Active Life staff
What: At a Bulletproof Workshop, Active Life doctors and coaches take you through the Athlete’s Hierarchy of Needs to identify flexibility, mobility, and strength balance limitations that can lead to injury or are currently limiting your performance.

Flexibility and Mobility

At the workshop we assess:

  • Where your flexibility and mobility is limited
  • How limited flexibility and mobility impacts training and can lead to injury and reduced performance
  • How to modify workouts based on flexibility and mobility limitations

Strength Balance

At the workshop we test:

  • How balanced your lower body is
  • How balanced your upper body is
  • How strong your legs are working together vs. working alone

Based on these assessments and tests, we can tell you which (if any) Bulletproof Programs are appropriate or if you need more advanced 1-on-1 programming from one of our doctors.

Come Ready To Train

This is a hands-on workshop with lots of lifting, mobility, and flexibility testing. You do not need to be strong or flexible to attend. This workshop is for athletes of all levels.

Come prepared to:

  • Deadlift
  • Squat
  • Press
  • Perform bodyweight movements

Our goal is not to smoke you; however, the assessments are challenging and you will be tired when you leave!

For more info, check out this workshop overview video filmed at CFSBK!


Casting Call for a Shoot at CFSBK

A production company will be shooting at the gym on Thursday, July 20th from 1 to 3pm, and they're looking for CFSBK members to appear in a sportswear video! They're looking for male and female CrossFit athletes to appear in a video promoting a new product from a local sportswear company. The shoot will last two hours (at CFSBK), and you will be doing a number of exercises while wearing the new product. They will compensate athletes with products from the company! If interested, please submit contact info and a photo of yourself to AJ [at] archrivals.tv.

Yesterday's Whiteboard: Tempo Squats/Double Under & Toes to Bar

Elite Weightlifters Who Front Squat Only... And Why You Shouldn't Listen to Them Catalyst Athletics
Forget Dinos: Horseshoe Crabs Are Stranger, More Ancient, and Still Alive Today Smithsonian

Reader Comments (20)

Did OG this morning because I missed yesterday's squats, and a week without squatting is like a week without sunshine.

BSQ 135, FSQ 115. This is a little heavier than I did 8s for last cycle. I thought this wouldn't be so bad because 8 is less than 12, right? Still pretty tough.

Did the E3MOM with kipping hanging leg raises to practice the rhythm. I feel like I'm almost there? ("There" meaning T2B.)

July 6, 2017 | Unregistered CommenterStella

Strength cycle

Been a little mentally funny about sqwaaats lately but today felt pretty OK! Approaching body weight on these, which is cool.

LBBS: 140x5x3 - 'knees out' cue 4evr
Press: 60x5x3 - felt way stronger than last week
Chin ups: BW 1-1-1-1 (!!!!), then red & blue bands for 8 x 2

Playing around between press sets I got my first ever chin up! I didn't realize once I got out of the bottom I could pull right up. Excitinggg.

July 6, 2017 | Unregistered CommenterKate Tk

Amazing, kate!!!!!!!!!! Congrats!

July 6, 2017 | Unregistered CommenterAriel


July 6, 2017 | Unregistered CommenterStella

GO KATE!!!!!!!

July 6, 2017 | Unregistered CommenterKirby

Just came on here to say YAY KATE!! You earned it!!

I would also like to add in some weird commentary on today's article:
I think horseshoe crabs are super interesting. Back when i thought i was going to be a paleontologist and dig up fossils for a living (was on the fence between being this and/or a dolphin trainer), they were my favorite sea creature, when i was a kid. Totally weird right? But i thought it was cool that they had blue blood. At the time, my favorite color was blue, so it made sense. Anyway, i lost my intricate rock collection and I am now a physical therapist, so somewhere along the line i lost my true passion.

So what I'm try to say is, thank you @Josh Schneiderman for the throwback thursday.

July 6, 2017 | Unregistered CommenterK HarpZ

Yesss Kate! Congrats! Such a great feeling!!!

Did some actual CrossFit today.

3 Rounds for Time
21 wallball- 14/9
14 push-ups
7 deadlifts @205#

McDowell said 'get after it today'. That's rare. I did. First round everything unbroken, then wallballs 10/4, 7/7/7. Push-ups in 5/4/3/2, 4/4/3/3. Deadlifts unbroken throughout.

AB-10 mins easy.

July 6, 2017 | Unregistered CommenterCharlie

6am with Snickers

Worked up to 185 on the complex. Pulling a little early and forward, but made all my reps

Metcon in 7:53 - this was a fun one

July 6, 2017 | Unregistered CommenterDan L

Awh thanks team!

@kharpz also love/fascinated by horseshoe crabz

July 6, 2017 | Unregistered CommenterKate Tk

Yeah, Kate!!! Congrats!!!!

Dropped into Crossfit Acadia in Maine. I love this gym! They have a gate in the front and back of the gym so the cross breeze is amazing. Plus looking at nature while working out is A++!!

Very cool warmup: they have 8 crossover symmetry stations! We all did crossover symmetry, rowed for 5 minutes, then did burgener(?) barbell warmups as a group.

Skill: 2 squat cleans and 1 jerk EOMOM
Kate and I want to PR our clean and jerks at 125 at Hail to the Team. We are gunna do it!!

3 rounds: 10 burpees, 10 HSPUs, 10 ohs at 65#
Shoulders were burning! Made sure OHS were super low. Didn't want to repeat Nancy!

Great cues from the owner, Nick. He took videos of my OHSs and apparently my femur length is long compared to my height and torso-- he suggested a wider stance and to really shove knees out to try to get my torso more vertical. Also, helped me to widen my arms on HSPUs. Helpful!

Sad to miss metcon funday on Saturday!!!

July 6, 2017 | Unregistered CommenterAllie B

8am with Fox

Worked up to 95 on the complex (No lifters made this pretty challenging).

Metcon in 9:33 @ 80#
This wasn't too bad. Did Round 1 in 2 sets of 10 and Round 2 in 4 sets of 5.

Congrats to Kate!

July 6, 2017 | Unregistered CommenterRoose

@kharpz: I had a rock tumbler that I was very excited about until I learned that it takes like 7 DAYS to polish a damn rock

July 6, 2017 | Unregistered CommenterJosh S.

@josh Schneiderman #worthit #commit #trusttheprocess

July 6, 2017 | Unregistered CommenterK HarpZ

7a with Jess and Lauren

Worked up to 93 on the snatch.

WOD in 9:56 at 78#. Snatches in sets of 5. Runs felt slooowwww.

Awesome, Kate!

July 6, 2017 | Unregistered CommenterSteven N

6am with Jess

Snatches: Made it to 105# and then started failing the last few, putting the bar too far out front. Jess gave good tips I'll try to remember for next time.

Metcon: 10:18 at 75#. This was a lot of snatches. ha.

July 6, 2017 | Unregistered CommenterBrian Moore

Yaaas Kate yaaaas!

Strength this morning. Had a late show last night which takes a while to come down from so slept terribly, which I attribute to the partial fail train.

Squats 150lbs. First set heavy, second seat slow, last set super fast, felt good.

Press 65 x3 then fail, 62.5 x 3 then fail, then 55lbs x 5 great success. I think lack of sleep and therefore concentration screwed me on this one. Didn't have the ice cold mind for it and wasn't bracing through belly, or quads or butt so looked like a car lot inflatable man with the waving arms. Dumb because I did 60lbs just fine last week. Next time.

Deadlift 185lbs, felt fine. Limiter is grip which was the regular open handed sort of way (whats this called?) for 4 reps, then hook gripped for the last one which was much faster. Enjoying the deadlift.

So funny that the horseshoe crab article got posted. I just saw one wash up on the beach yesterday! Fascinating. Unfortunately a man started kicking the noble creature down the beach. Probably the same type of person who leaves their trash all over when they leave. I have a lot of feelings.

July 6, 2017 | Unregistered CommenterKarina S

Kate TK congrats, that's awesome!!

July 6, 2017 | Unregistered CommenterToni smith

@karina S #unforgivable

Today w/ Kate E (team Purple GainZ)

A) 3x110M ea hand @ 70#
Getting easier, grip was shot after a long day at work. I hate it when that happens. But still able to hold on for a straightaway with only one break at the turnaround! Phil jumped in with us and it was great fun yay

B) 5 rds: 11:20
48 doubles
18 murrican KBS @ 53
12 T2B
All grip. No lungs. Sucks when something like this slows you down. But I am certainly not surprised. Was conservative from the getgo and it was a good choice:
Doubles- UB (one trip in first round)
Swangs- 10/8, 10/8, 10/8, 6/6/6, 6/6/6
T2B- 8/4, 8/4, 6/6, 6/6, 6/3/2/1
Grip died just at the right time.

C) 5k for time. Damper to 1- 21:50, (20s below current PR)
This was frustrating because I wasn't tired and couldn't move faster. Tried to row really hard in the last 500 but could only travel so fast with little resistance in the chain. All in all I'm pleased with the time and how I felt by the end. Can't believe I'm saying this, but I can't wait to redo without a damper assignment!

July 6, 2017 | Unregistered CommenterK HarpZ

Congrats Tick Tacks!

Also, took my first short circuit. LIFE = CHANGED.

That is all.

July 6, 2017 | Unregistered CommenterG-Money

Snatches generally felt better than usual but I kept it supah light going from 25-40lbs. I hate lifting such a small amount, but even after these many months I'm still feel pretty new to it. Lauren gave me a good cue to activate my shoulders throughout, which made everything feel a lot stronger/stable. At 40lbs things weren't terrible, but I didn't manage to land low enough, Whit tells me I need to sit back more into it. Will try to remember it all for next week.

WOD at just under 10min. Scaled the weight back down to 25lbs and scaled the runs to 400m. Glad to have scaled the runs, I managed to actually stay jogging the whole time rather than my usual alternating run/walks, which can feel a little sad/slow.

July 6, 2017 | Unregistered Commentersarahm

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