Spend the class working on your snatch. You have the option to do snatch, power snatch, hang snatch, or hang power snatch. If you donβt know the difference, you really need to get in today.
I LOVE SNATCH DAY!!! Specially when Coach Charlie is on duty π
Mobility
WUx 1 + 300m Stiffleg row
Lacrosse ball scapular mobility
Burgener WU x2
WOD: Snatch Day
Hang Power Snatch
5x 20 – 3 x 25 – 2x 30-40-45
4 sets of 1x 50
5 sets of 1 x 55.
Last time I did snatchs I went to 40. W00p PR! This is my fav lift π Hit a wall at 55. Wasnt smooth or stable enough to go to 60…. yet
Lora
Yippppeeee! Congrats on your PR π
Shane Hayes
Mobility
Wu x 1 + 300m straight leg row
Lev scap mobility, and Burgener x 2 as a group
Decided to do hang snatch to work on form, less chance of cheating myself.
95 x? Did this weight till Marie was able to help me correct my extension. Once I got that it felt awesome.
115 x 3/ 125 x 3/ 135 x 1/ 145 x 1/ 155 x? Got out of form a bit so worked at this weight finally got 3 good ones. Needed more speed on extension. Big thanks to Marie as this was the best snatches ever. Huge pr for me on form. Very happy about this.. Great work 6 am er’s…
Lora
Congrats Shane! Happy to hear you are feeling better about your form on this lift. Love the focus you have on technique π
Lora
Really happy to see lots of diligent work on snatch form today at the 7am class. Very impressed with everyone’s effort. π
Trent
Wu x 1 + 300m straight leg row
Lev scap mobility, and Burgener x 2 as a group
PR for form and weight. Focused on set up and extension. Landing could be better but very happy getting under the bar and landing in a squat. Thanks for all the tips Marie-No.
Lora
Congrats on your PR Trent! Landing in a full squat is the biggest challenge for most people with this lift. If your form is off, even just a little bit, you can easily fail the lift….sounds like your focus on technique is really paying off.
Kevin Mack
Mobility
WU x 1
300m straight leg row
Lev scap mobility, and Burgener x 2 as a group
Finished with the 35# bar alone, because I wanted to be sure to end on a good note with a weight I knew I could land in a full squat without riding down. π
Lora
Very happy to see you so focused on your form today (well, you are always pretty focused on form). Landing low, over and over and over again and getting very comfortable with pulling under the bar “at speed” will pay off huge. π
Heather Colleen
Mobility
WU x 1
300m straight leg row (1 arm)
Lev scap mobility, and Burgener x 2 – modified
mob wux1
300 m row stiff leg
lev scap mobility
burgener wux 2
snatch day power snatch
65×5 70×3 75×3 80×2 85×2
90×2 95×2 100×2 105×1
natacha
mob
wu x 1
300 m row (straight legs)
scapula torture
burgener
snatches to 75#… almost got 80 twice… next time
thanks again for great coaching M.-N.
Sheldon W.
mob wux1
300 m row stiff leg
lev scap mobility
burgener wux 2
snatch day
45×5
65×5
85×3
105×3
115×2
125×2
135×2
145×1 Power Snatches started here
155×1
165×1
10lbs PR, not bad for a first day back.
Lora
First day back? I thought that was last week? LOL
Sorry I missed you. Sheldon sightings are getting to be more rare than McDavid sightings….
Jackie H
Snatch day… Not really my forte. It’s a lot of moves all at once! And my brain cant process them all at the same time. I think I was an over achiever…
1-40
1-34-at this point I knew I was in trouble..
5-15
3-20
1-25
Thanks for a great class Jeff, I know I really struggled at these. Thanks for your help.
Lora
Snatches are really easy to “over-think”. You are still very new to this movement and it will take lots of practice before it feels “natural”. Don’t get too discouraged. It gets better, I promise π
Jackie H
Thanks Lora π
Craig H
Mob wux1 (3 no band 7 puprle band pullups)
300m Straight leg row 1:13.3
Lev scap mobility
burgener x 2
Snatch Day: Hang Power Snatch
45×5
65×3
70×2
70×2
75×2
80×1
85×1
90×1
90×1
95×1
100×1
100×1
100×1
105×1
105×1
110×1
115×1
Time ran out
400m run 1:36
I enjoyed learning about snatches today Thanks for the coaching Jeff
Lora
Craig, impressive numbers for a newbie, particularly with a complex movement like the snatch. Well done π
Amanda
Snatch day! Fun!
Did hang squat snatches
50 x a lot…worked on landing.
65 x 7 or 8?
75 x 1
80 x 2
85 x 1
90 x 1 – I think this was a PR?
Really happy with my progress tonight. Happy I chose to do hang squat snatches, I think it’ll help with the squat snatches next time I try them.
Lora
Calling it a “squat snatch” is going to drive “you-know-who” crazy…..LOL
Amanda
LOL I know. I thought about that when I was writing it. I’m always afraid if I don’t write it I will wonder what I did when I look back at it!
Amy
Mobility
WU
300m straight leg row
Lev scap mobility
Burenger x 2
Snatch Day
I don’t remember doing this before so I started with 15# & worked up to 45#
Gabriel
WUx1
300m Straight leg row
Lev scap mobility
Burgener x 2
Snatch Day
Got to 105# and stayed there focusing on form.
Brianna
mob wux1
300 m row stiff leg
lev scap mobility
burgener wux 2
snatch day: power snatch (I graduated from hang power snatch so I was happy with that)
5x 20#
3x 25#
2x 30#
2x 30#
2x 30#
1x 35#
1×35#
1×35#
1x 35#
I kept weight low so that I could work on my form. Thanks Lora for all the help and tips, I just need to stop over thinking the move.
Crystal
Loved this Strength/Form Day
MOB WU X 1 300m Stiff leg row
lev scap mob
burgener wux2
First time I have done these aside from the games and I must say I like the Snatch!
Got up to #75 doing the Power Snatch.
Fun sharing the bar Krissie and Mel, thanks for the cheers! π
Tara R
Wod : snatch day
Started @ 45lbs worked up to 80lbs did full snatches
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Mobility
WUx 1 + 300m Stiffleg row
No strength
Lacrosse ball scapular mobility
Burgener WU x2
WOD: Snatch Day
Started with 40# and moved to 45# and 55#
Did 15-20 reps with each weight, just focusing on form.
Very fun day! I can’t wait to do these again π
I LOVE SNATCH DAY!!! Specially when Coach Charlie is on duty π
Mobility
WUx 1 + 300m Stiffleg row
Lacrosse ball scapular mobility
Burgener WU x2
WOD: Snatch Day
Hang Power Snatch
5x 20 – 3 x 25 – 2x 30-40-45
4 sets of 1x 50
5 sets of 1 x 55.
Last time I did snatchs I went to 40. W00p PR! This is my fav lift π Hit a wall at 55. Wasnt smooth or stable enough to go to 60…. yet
Yippppeeee! Congrats on your PR π
Mobility
Wu x 1 + 300m straight leg row
Lev scap mobility, and Burgener x 2 as a group
Decided to do hang snatch to work on form, less chance of cheating myself.
95 x? Did this weight till Marie was able to help me correct my extension. Once I got that it felt awesome.
115 x 3/ 125 x 3/ 135 x 1/ 145 x 1/ 155 x? Got out of form a bit so worked at this weight finally got 3 good ones. Needed more speed on extension. Big thanks to Marie as this was the best snatches ever. Huge pr for me on form. Very happy about this.. Great work 6 am er’s…
Congrats Shane! Happy to hear you are feeling better about your form on this lift. Love the focus you have on technique π
Really happy to see lots of diligent work on snatch form today at the 7am class. Very impressed with everyone’s effort. π
Wu x 1 + 300m straight leg row
Lev scap mobility, and Burgener x 2 as a group
Snatch
5x 75#
3x 85#
2x 95#
2x 105#
2x 115
1x 125
1x 130
1x 135
PR for form and weight. Focused on set up and extension. Landing could be better but very happy getting under the bar and landing in a squat. Thanks for all the tips Marie-No.
Congrats on your PR Trent! Landing in a full squat is the biggest challenge for most people with this lift. If your form is off, even just a little bit, you can easily fail the lift….sounds like your focus on technique is really paying off.
Mobility
WU x 1
300m straight leg row
Lev scap mobility, and Burgener x 2 as a group
Snatch Day!!
Power Snatch
5x 55#
3x 65#
3x 75#
2x 85#
2x 90#
1x 95#
1x 85#
1x 85#
Hit 95# then dropped back to 85# to focus on proper technique.
Thanks for the coaching, Kevin.
WU x 1 and 300m stiff leg row
Hip mobility, Lev scap mobility and burgener WU
Snatch day!
Didn’t really noted down what I did… I reaaaally focused on landing low (I haven’t been to Oly class in a long time and IT SHOWS π )
But it looked a little something like this:
5×40
5×40
3×55 + 3 Heaving snatch balance
3×55 + 3 Heaving snatch balance
2×55 +heaving snatch balance … etc.
Finished with the 35# bar alone, because I wanted to be sure to end on a good note with a weight I knew I could land in a full squat without riding down. π
Very happy to see you so focused on your form today (well, you are always pretty focused on form). Landing low, over and over and over again and getting very comfortable with pulling under the bar “at speed” will pay off huge. π
Mobility
WU x 1
300m straight leg row (1 arm)
Lev scap mobility, and Burgener x 2 – modified
Snatch Day!!
Power Snatch (sumo deadlift start w dumbbell)
5x 15#
3x 15#
2x 20#
2x 20#
2x 20# <– previous 1 arm snatch PR
1x 25#
1x 25#
1x 25#
1x 30#
1x 30#
1x 30#
1x 35#
1x 35#
1x 35# <– exactly half my "real" snatch PR, cool!
Mob / WU / 300m straight leg row
Group mobility + Burgener
Hang (Squat) Snatch
45(5) – 65(3) – 85(2) – 95(2) – 105(2) – 115(1) – 125(1) – 130(f) – 130(f) – 130(1)
Only 5# off my Power Snatch !RM, and with a full squat so I am very pleased. Wrist held up pretty good so I may be turning a corner.
800m Jog with Anthony & Bill.
Awesome to see a full house at the Nooner! Good job peeps!
Thanks for the great coaching as usual Marie-No!
Mobility
WUx 1 + 300m Stiffleg row
Group mobility
Burgener WU x2
WOD: Snatch Day
Power snatch: 25(5)-35(3)-45(2)-55(2)-65(2)-65(1)-70(fail)-65(1)
*20lbs PR – last snatches were in Feb/13 @ 45
Nice PR!
Mobility
Wux1
300m Straight leg Row
Lev Scap Mobility
Group Bergerner
Snatch Day
45×10-95×5-115×3-135×2-145×2-150×2-155-165-170-175-180-185 (PR)
Great night to work on Snatches got a #15 PR woohoo!
Woo hoo is right. Good work Lance.
Way to go Lance, that’s some heavy snatches!
Congrats on your PR Lance. Well done π
Mobility
WU x 1
300m straight leg row
Lev Scap Mobility (ouch!)
Group Burgerner x 2
Snatch day
5-3-2-2-2-1-1-1
35# – 40# – 45# – 50# – 55# – 60# – 65# – 70#
25# PR π
PR…yeah. Good stuff.
mob wux1
300 m row stiff leg
lev scap mobility
burgener wux 2
snatch day power snatch
65×5 70×3 75×3 80×2 85×2
90×2 95×2 100×2 105×1
mob
wu x 1
300 m row (straight legs)
scapula torture
burgener
snatches to 75#… almost got 80 twice… next time
thanks again for great coaching M.-N.
mob wux1
300 m row stiff leg
lev scap mobility
burgener wux 2
snatch day
45×5
65×5
85×3
105×3
115×2
125×2
135×2
145×1 Power Snatches started here
155×1
165×1
10lbs PR, not bad for a first day back.
First day back? I thought that was last week? LOL
Sorry I missed you. Sheldon sightings are getting to be more rare than McDavid sightings….
Snatch day… Not really my forte. It’s a lot of moves all at once! And my brain cant process them all at the same time. I think I was an over achiever…
1-40
1-34-at this point I knew I was in trouble..
5-15
3-20
1-25
Thanks for a great class Jeff, I know I really struggled at these. Thanks for your help.
Snatches are really easy to “over-think”. You are still very new to this movement and it will take lots of practice before it feels “natural”. Don’t get too discouraged. It gets better, I promise π
Thanks Lora π
Mob wux1 (3 no band 7 puprle band pullups)
300m Straight leg row 1:13.3
Lev scap mobility
burgener x 2
Snatch Day: Hang Power Snatch
45×5
65×3
70×2
70×2
75×2
80×1
85×1
90×1
90×1
95×1
100×1
100×1
100×1
105×1
105×1
110×1
115×1
Time ran out
400m run 1:36
I enjoyed learning about snatches today Thanks for the coaching Jeff
Craig, impressive numbers for a newbie, particularly with a complex movement like the snatch. Well done π
Snatch day! Fun!
Did hang squat snatches
50 x a lot…worked on landing.
65 x 7 or 8?
75 x 1
80 x 2
85 x 1
90 x 1 – I think this was a PR?
Really happy with my progress tonight. Happy I chose to do hang squat snatches, I think it’ll help with the squat snatches next time I try them.
Calling it a “squat snatch” is going to drive “you-know-who” crazy…..LOL
LOL I know. I thought about that when I was writing it. I’m always afraid if I don’t write it I will wonder what I did when I look back at it!
Mobility
WU
300m straight leg row
Lev scap mobility
Burenger x 2
Snatch Day
I don’t remember doing this before so I started with 15# & worked up to 45#
WUx1
300m Straight leg row
Lev scap mobility
Burgener x 2
Snatch Day
Got to 105# and stayed there focusing on form.
mob wux1
300 m row stiff leg
lev scap mobility
burgener wux 2
snatch day: power snatch (I graduated from hang power snatch so I was happy with that)
5x 20#
3x 25#
2x 30#
2x 30#
2x 30#
1x 35#
1×35#
1×35#
1x 35#
I kept weight low so that I could work on my form. Thanks Lora for all the help and tips, I just need to stop over thinking the move.
Loved this Strength/Form Day
MOB WU X 1 300m Stiff leg row
lev scap mob
burgener wux2
First time I have done these aside from the games and I must say I like the Snatch!
Got up to #75 doing the Power Snatch.
Fun sharing the bar Krissie and Mel, thanks for the cheers! π
Wod : snatch day
Started @ 45lbs worked up to 80lbs did full snatches