Hitting Your Spots

The full snatch, pulling a bar from the floor to lockout overhead, landing in a squat, all in one motion, is probably the most complicated movement we practice, but when executed to near perfection it can seem effortless.  Olympians have remarked that it feels like the easiest lift they’ve ever attempted after setting world records.  The key to a good snatch is hitting your spots.  Although similar to the clean, the snatch has less room for error, a smaller target if you will.  A good start position is critical, from there you need a fluid pull, close to the body, to a pocket about 2″ wide at your hips.  Hit this spot, and enjoy the sensation of weightlessness as you pull yourself under a new PR.

July 18, 2011
Squat Snatch 1-1-1-1-1-1-1

3 Rounds:
300m Run (Yawkey and back)
10 Box Jumps (24″/20″)
100m Run (Kilmarnock and back)
10 Power Snatches (40kg/30kg)


FIGHT GONE BAD 6: Registration for Fight Gone Bad 6 is open.  This year the Special Operations Warrior Foundation and the CrossFit Foundation are benefiting from the fundraising efforts.  Sign up and join in this great community event as a part of the CrossFit Fenway team.

11 thoughts on “Hitting Your Spots”

  1. In the photo series up top the craziest thing is – look at the bar between frame 9 and 10. The bar is in the same place when he is pulling and then BAM he is underneath it.
    Tough stuff!
    Squat Snatch 26kg
    WOD 12:02 at 24kg

    Great work 5:30!

  2. SS: worked up to 25kg and still have so much work i could do.

    WOD: 10:23 at 20kg which for the first time felt way better and way less awkward than usual!

  3. Squat Snatch: 60kg – Matched a previous PR. My landing/squat width is far too wide.
    WOD: 10:30 Rx+ (95#)

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