CrossFit South Brooklyn

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Snatch | WOD 12.28.17

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Power Snatch

Every Other Minute on the Minute x 20:
Minutes 0, 2, 4: 5 High-Hang (Hip) Power Snatches
Minutes 6, 8, 10: 3 Mid-Hang (Top of Thigh) Power Snatches
Minutes 12, 14, 16, 18: 1 Hang (Knee) Power Snatch

Build across the sets to a heavy Hang Power Snatch for the day. No pressing out. Let your technique and positions dictate load. Focus on an aggressive vertical extension followed by an immediate redirection under the bar into a strong catch position.

Post loads to comments.
Exposure 6 of 8

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AMRAP 8 Minutes:
3, 6, 9, 12, 15, 18, 21…
Deadlifts 185/125
Pull-Ups

The Deadlifts should be on the light side of medium for you, something you could perform an unbroken set of at least 15 reps of when fresh. Scale the Pull-Ups to Jumping Pull-Ups as needed.

Post rounds, Reps, and Rx to comments.


What’s this new Active Life Strength class all about? Coach Keith explains in this handy video! This program will be the first of its kind, a small group class using Active Life methods to help athletes improve their strength, structural balance, and movement efficiency while reducing pain and risk of injury. The program begins January 8th, and spots are limited. Go here to register! 

Best of the Blog 2017: Eat, Pray, Gainz

In the days leading up to the new year, we’ll be revisiting some of our favorite blog stuff from the past year. In 2017 we revived a CFSBK blog tradition by sharing some awesome recipes from Coaches Fox and Whit! Check out these delicious (yet easy) concoctions:

These will come in handy for those of you doing the Look, Feel, Perform Better Challenge, which… holy crap… starts on Monday! See the checklist we posted on Tuesday to find out how you can participate.

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Yesterday’s Results Board: Back Squat | Thrusters, Toes-to-Bars
We’ve Been Burying People All Wrong The Outline
Cracking the Brain’s Enigma Code Scientific American

Comments

  1. Thursday’s work at 717
    Highs at 75
    Mids at 95
    Lows at 105

    I hate how a couple snatches feel effortless and the rest feel like I’m lifting my dad when he was 50.

    Joined their “short circuit” class for my metcon since we did like 70 deadlifts and pulls up the day before.

  2. 7 AM w/Jess and Lauren

    According to my comeback plan I was supposed to work up to 67 today but things were feeling really good so I got crazy and did 72. 😛 Now that I’m a little more automatic about keeping a neutral chin, I can focus on everything ELSE I need to work on with my snatch, like staying on the heels instead of collapsing forward onto my toes.

    WOD: 147 reps with ring rows. Grippy!

  3. 10am w/Jess and Brett!

    High hang snatch x 5: 53, 58, 63 – these felt best of the whole day
    Mid hang snatch x 3: 68×3
    Hang snatch: 73, 83×2, 88F – should have stayed at 83

    AMRAP: Got through the round of 15 + 6 deadlifts @ 123# and jumping pull ups from the shortest “do not stack me” box to low bar – really trying to force myself to pull and not depend on the jump.

    Bonus WOD after! Did Monday’s workout with Kayleigh:
    7:58 w/scaled row to 40c, 40 wallballs 14/9, 20 power cleans scaled to 83#

    As anticipated, Kayleigh was off the rower doing this RX to 50cals before I had cleared 35, lulz. Fun though 🙂 Hooray staycation!!!

  4. 8 AM With Mr. Fox
    Snatches:
    5x 53/63/68
    3x 83
    2x1x93
    1×98
    1×103
    Fleft really good today- good to feel quick under the bar.
    WOD @ 143#:
    10 pull-ups into the round of 15.
    Really need some kipping work.
    Off to Nashville for New Year’s.
    Happy New Year!

  5. Found a crossfit gym in Leipzig! They let me join their “advanced” class…
    Started with a simple group warmup of a 5k around the city.
    I had no idea where we were going and it was all super fit dudes… which meant I had no choice but to stay with them. We were back in under 25:00 : X

    Then, we rested 8:00.

    Then, we had 12:00 to work up to a 2RM strict press.
    20kgx2, 30kgx2, 35×1(f), 32.5×2, 33.5×2, 35×2

    I guess a 5kg jump was too big, but ended up making it at the end 🙂

    Then, I actually tied for the most rounds with another guy in the class for the WOD:
    4min on/3 min rest
    12 thrusters (25kg)/12 TTB
    3 min on/2min rest
    9 thrusters (27.5)/9 TTB
    2 min on/1 min rest
    6 thrusters (30)/ 6 TTB
    1 min on
    3 thrusters (32.5)/3 TTB

    I’m good at lightweight thrusters and TTB, so that was fun! 😛

    The explanation was all auf Deutsch… so I can’t really critique the instruction too much, especially because it was their special advanced class.

    Can’t wait to be back to routine and back to cfsbk though!! Bye!!!

  6. 7 am with Jess and Lauren
    First time snatching in a few weeks. Took time off overhead to rest an impinged shoulder. Started at 48 and kept adding 5 lbs for every lift until the 2nd to last from the knees, where I added 10 and failed. Backed down and failed again. Got the bar high enough but didn’t move under.

    Also, Lauren corrected my starting position. I’m squatting instead of hinging. Funny, yesterday Ro corrected my squats. Apparently I’m hinging instead of squatting. (That said – make up post from yesterday – did 125# which was a 10lb jump from last week and they felt pretty good, especially when I took Ro’s cue.)

    Today’s WOD at 105 and no assistance on the pull ups until the round of 12 (blue band). 175 reps.

  7. Pre-class Tempo LBBS 30X1: 200 x 4 x 5

    High hang snatch x 5: 63×2, 73 – Cycling was a new experience, but went well.
    Mid hang snatch x 3: 83×2, 93
    Hang snatch: 98, 103×2, 103F – Just not committing to getting down.

    WOD: 8 pull-ups into the round of 18.

    Made up Monday’s workout with Kate – definitely helped having a buddy for this one – woof. 5:59 (KHarpz – had your time in my head). Fell apart on the wallballs and dropped it twice – tried to make up time on the power cleans,

    Felt good to be back at the gym – did some fitness down in South Carolina over the holidays…

    Monday: 5 rounds of run around the circle (I’d guess around 500m), 50 air squats, and 4 strict pull-ups.

    Tuesday:
    DBSSSLROLF: 50x6x3
    Tempo DB Press: 25x8x3
    Row sprints 5x100m with 30sec rest between, 5 min of teaching my mother how to use the rower, followed by 5×100 with 40sec rest. Best was 19 sec, worst was 20.6.
    100 Push Press with 30# DBs for time, 3 burpees on the min. Finished just before the 9 min mark.

    Wednesday: “BodyPump” class with my mother. Quite an experience.

  9. Still need to listen to the podcast! Ahh — maybe sunday!

    Back from Syracuse with Coach Brett. We worked out Sunday and then had three days of sweet sweet rest and relaxation.

    Sundat:
    assault bike
    2 min easy
    14 min 1:00 on (62-65rpm) / 1:00 off (35-40rpm)
    4 min easy

    25 min / 6 rounds, steady effort:
    6 box jumps @ 30″
    80′ farmer carry @ 24kg ea
    8 pistols (5L/3R)
    3 wall walks
    1:00 true form runner (moderate-hard)
    3 strict ring dips

    Today!12pm class with Jess

    EOMOM X 20…
    3x – 5 HH power snatch: 65, 70, 75
    3x – 3 MHPS: 85, 95, 100
    4x – 1 HPS (below knee): 105, 105, 110, 115 (87%)
    lost my head on the first hang @ 105 and did a hang snatch. just forgot what i was doing.

    this was fun! felt really sharp and snappy at the lighter weights. need to make sure i’m not heaving with my shoulders and focusing on hip+leg ext. still room to get lower even at heavier weights, so that’s great.

    WOD… done with strict pull-ups, as such:
    3-6-9-12-15…etc. DL @ 125#
    2-4-6-8-10… strict pull-up

    made it through the round of 15DL/10PU, then 18 DL + 10 more pull-ups. just couldn’t quite speed up to get through those last 2 that would’ve cleared the round of 18.

    happy with my choice to do strict today and get in 40 legit reps! feeling stronger.

    accessory: 3 sets:
    30′ handstand walk (give or take)
    :20 L sit
    5 ea elbow CARs, 5#
    (playing with Penny in between!)

  10. Snatches: too lazy to type it all in but worked up to 73 on the first below the knee then failed 78. Bar was too far in front and I didn’t drop under it.

    WOD Rx’d 126 reps (completed the round of 18)

    Was going to go to short circuit but thought 63 deadlifts was plenty for the day 🙂

  11. Snatches: too lazy to type it all out but worked up to 73 on the first below the knee then failed 78. Bar was too far in front and I didn’t drop under it.

    WOD Rx’d 126 reps (completed the round of 18)

    Was going to go to short circuit but thought 63 deadlifts was plenty for the day 🙂

  12. 1200pm class today

    Pocket snatch #95
    Mid hang snatch #115
    Hang snatch #135

    Hang snatch was the hardest one. Jess pointed out my need to shrug more rather than over extending.

    Metcon:
    Cleared the round of 15 and made it to 10 pull-ups in 18.
    Pretty frustrating here…trying to become more proficient with butterfly pull-ups, but it’s proving difficult!!

    Before class
    Strict hspu with (one skull mat)
    5
    1:00 rest
    5 reps
    2:00 rest
    Repeat x2

    These are feeling better which in turn is making all my pushing work better!

    Squat Clean
    1 set(pocket, mid hang, floor)
    1@ 105
    1@ 125
    3@135

    Nice being in these
    Mornin. Classes on Thursday! New faces each time!!

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