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 comments for “Snatch Crazy

  1. Justin S.
    February 7, 2011 at 8:21 am

    WOD: 9:09 Rx

  2. Scott R
    February 7, 2011 at 8:21 am

    Fun stuff this morning…
    WOD: 11:12 w/ 16″ box (Stacey’s got me focusing on rebounding) & 40 kg power snatch.

  3. Haley
    February 7, 2011 at 9:27 am

    8:23 rx

    • rachel
      February 7, 2011 at 12:41 pm

      you spanked it!

  4. mo
    February 7, 2011 at 12:39 pm

    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.

  5. rachel
    February 7, 2011 at 1:38 pm

    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.

  6. Jen K
    February 7, 2011 at 8:32 pm

    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

  7. Scrappy
    February 7, 2011 at 8:32 pm

    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!

  8. Ben S
    February 7, 2011 at 9:45 pm

    12:26 RX
    trying to get a muscle up after this particular workout = Really Bad Idea.

    • Brian K
      February 8, 2011 at 7:46 am

      Nice Ben

  9. Cal
    February 7, 2011 at 10:01 pm

    12:09 at 20kg. my snatch is SO inconsistent (that’s what she said). gotta work on that.

  10. Petar
    February 8, 2011 at 9:45 am

    8:54 RX

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