Power Snatch
Take 10 Minutes to build to a heavy single Power Snatch.
Post loads to comments.
Week 6 of 8
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Performance
AMRAP 10 Minutes:
10 Double-Unders
2 Power Snatches 135/95
20 Double-Unders
4 Power Snatches
30 Double-Unders
6 Power Snatches
40 Double-Unders
8 Power Snatches
50 Double-Unders
10 Power Snatches
…adding 10 Doubles and 2 Snatches per round until the call of time.
Fitness
AMRAP 10 Minutes:
10 Alternating Foot Steps
2 Power Snatches 95/65
20 Alternating Foot Steps
4 Power Snatches
30 Alternating Foot Steps
6 Power Snatches
40 Alternating Foot Steps
8 Power Snatches
50 Alternating Foot Steps
10 Power Snatches
…adding 10 alternating Foot Steps and 2 Snatches per round until the call of time.
Post rounds, reps, and Rx to comments.
Coach Frank observes as Kimmy F. pulls under a Clean at Monday night’s Next Level Weightlifting Club class. Check out more photos from this awesome class HERE!
Register Now for Next Level Weightlifting Cycle!
Next Level Weightlifting Cycle is an Olympic lifting program focused on the development of the Snatch, the Clean, and the Jerk. Think of it as an Olympic lifting version of our popular Starting Strength Program cycles. During this 8 week cycle led by Coach Frank Murray, there will be a heavy focus on strength and technique. Outside of the Olympic lifts, we will train the Squat, Press, and Deadlift to develop the prerequisite strength required to lift big!
Weightlifting is more than just technique. It is the combination of strength, mobility, coordination, and power. We will work to enhance all of these abilities to maximize the Olympic lifts as well as overall fitness.
The benefit of Next Level Weightlifting Cycle that it trains a wide range of modalities. The skills and strength developed over these 8 weeks will transfer directly to CrossFit and your overall fitness.
What do we offer?
- Small group training for optimal feedback and support
- Modified programming for individual needs
- 3-day weekly programing
- Online programming, chat, and video submission via True Coach
- Multiple programming options for varying experiences (Beginner, Intermediate, Advanced)
- Video delay replay devices for enhanced feedback
Dates and Pricing
Dates: January 23rd to March 20th
Days and Time: Wednesdays and Fridays from 12:00pm to 1:30pm
Cost: $200
(There is a 5-person minimum for this cycle to run.)
About the Coach
Frank Murray has competed in weightlifting for many years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400 lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others. Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.
Frank is a USAW Level II Advanced Sports Performance Coach and has a B.A. in Physical Education.
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Yesterday’s Results Board: Kettlebell Swings, Squats
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How Exercise May Help Keep Our Memory Shop NY Times
10am group class with JeTor (Jess+Tori)
power snatch:
65×3, 85×3, 95, 105, 115, 120, 125 – pr match for power
WOD: 6 rounds RX’d
Had several trips on my rope so used that as time to take a few extra breaths. Tried to be quick back to the barbell right after the rope, especially as the bigger sets came up.
Cycled the 2’s, 4’s as 2-2, then singles for the rest.
I was jumping too much and disconnecting from the floor in the first half of this. Once I focused on pushing into the ground and feeling my feet down the whole time, it got WAY WAY better. Started pulling under the bar more seamlessly and not hesitating in extension.
Took 15 min to release my back/lats afterward.
6 RDs, meaning got thru 60 DU + 12 power snatches… 252 reps.
10am with Tori and Mr Fox
Power Snatch up to 155
Metcon 4+26 Rx
Today I was laser focused on my first pull: making sure my full feet is in contact with the floor, and that I’m not rocking back and forth as the bar travels up. That meant really honing into a new starting position, with my butt lower than I’m used to. Snatches all singles, not all of them great, but def there were a few were I felt the power from my legs (vs thinking of jumping and losing the ground early). At some point I also had to remind myself that I need to open my hips aggressively (thanks Chris for the tip), and that getting down also helps 😛
All in all, happy since my previous date with 135lb snatches (last Fri) was so disappointing.
10 AM with JeTor. (Derek?)
Power snatches up to 115 which is a PR. 2 failed attempts at 120, last one a pressout. didn’t feel solid with these.
Metcon: 4 full rounds plus one D/U at 95#.
Took Jess’ suggestion to
treat it like an open workout and try to get as many dubs as possible. (also: AFS’ are hard).
Snatches went ok.
Power snatch: worked up to 73 then dropped back down and did lots of reps at 63 and 68 because bar was getting away from me so just focused on technique
WOD @ 63# Completed the 5th round (50 DUs, 10 PS)
DUs were a hot mess. Lots of trips. Too many trips to count the number of sets per round. Was annoyed but didn’t let it frustrate me and just kept moving as best I could.
Did singles on the snatches so that I could focus on setting each up perfectly. Really trying hard to improve my PS!
Kept a steady pace.