Snatch Crazy

Nothing helps you recover from your Super Bowl hangover quite like explosive hip extension.  We begin working on snatch technique with a complex similar to the one we recently used for the clean.  Work on each piece, determine where you can improve the most, and work a little more.  Then we’ve got a chipper, from last year’s Central/South American Regional featuring a couple straight forward movements sandwiching 30 power snatches.  This is a great chance to get lots of practice in on this technical movement in a couple different environments.

February 7, 2011

Strength: Snatch Complex 2-2-2-2-2

  • Snatch Pull
  • Hang Power Snatch
  • Overhead Squat
  • Squat Snatch

WOD:
50 Box Jumps (24″/20″)
30 Snatches (115#/75#)
1,000m Row

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13 thoughts on “Snatch Crazy”

  1. Had one moment of “wow- that was the best snatch feeling ever”, so that was fun.
    WOD: ended up doing 65# (kind of a blunder but good for form work)- time 10:02 def could have been more focused and went after the snatches more aggressively.

  2. 13:11
    16″ box (started at 20″ but was dogging…better to rebound)
    just the 15k bar – first time going overhead in 2+ weeks. shoulder feels good so far. YEAH!
    my rowing is just wrong. Looking forward to working with stacy to figure out my timing.

  3. Thanks for all the kind words of support, friends! The card was a really, really wonderful surprise and made my day. You guys really are the best. 🙂

    Modified wod, 9:25
    50 box jumps
    30 single arm db squat snatches @ 20#
    50 box jumps

  4. WOD — 11:44 @ 25kg. I’d have liked to put up 30kg but I’m still in the “rip it off the ground as fast as possible with poor technique” phase. Glad that I didn’t take any wuss breaks during the 1k though, as I had serious doubts about that going into the evening.

    Nice work everyone…onward!

  5. Pingback: Jump, Snatch, Row | CrossFit Fenway

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