Snatch Day

Spend the class working on your snatch. You have the option to do snatch, power snatch, hang snatch, or hang power snatch. If you donโ€™t know the difference, you really need to get in today.

Compare to May 23/13 or Aug.7/13

Ryan has some really nice mobility.
Ryan has some really nice mobility.

51 thoughts on “Snatch Day”

  1. Wux1. + Group strength
    WOD. Full snatch x2
    -75 -80 -85 -90 -95
    -100strugled -105 -110muscle -110m -115m
    Rob Brydges. Yes 6am class !

  2. Mobility WUx1

    Burgener WU
    Skill practice

    Hang Power Snatch
    10×2 reps

    Stayed at 40# because it was my first time doing snatches. I think I got the hang of them. Thanks Patrick!

    800m run 3:37

    First 6am class! Not too bad ๐Ÿ™‚

  3. Mob + WUx1

    Paleo Challenge Benchmark

    2K row : 9:19. Keep an average of 2:20min/500m pace. Was more consistent than I thought.

    AMRAP 7mins @ 10#
    3 burpees + 3 Wall balls
    6 + 6
    9 + 9…etc

    Finished the round of 15’s for a total of 90 Reps

      1. Awe :)! I really enjoyed doing this workout with you. We will have to do the workout again in 6 weeks together. Way to rock to beat both of your goals for this workout!!

      1. My legs were really sore to begin with so it was hard for that reason. Felt it was hard to pace as you want to go ball to the wall (pun intended) since its “only” 7 mins but for me if I would of done that, I wouldn’t of been able to keep that pace to the end.

  4. WU x 1

    Burgener as group

    Review and practiced the 4 types of Snatch

    Squat Snatch x 3


    Great class Pat.

  5. Mobility
    WU x 2
    Burgener Warm-up as a group
    Skill practice
    – Hang Power Snatch
    – Power Snatch
    – Hang Squat Snatch
    – Snatch

    WOD: 20-Forever-Snatches
    – Hang Power Snatch
    10 x 2 reps
    20, 25, 30, 35, 40, 45, 45, 50, 50, 45

    800m run with Ginette and Jackie
    2 x 2 min plank holds with Jackie

    Great class Patrick!

  6. Mobility WU x 1
    Burgener WU

    Snatch skill practice

    Practice power snatch

    10 set 2 reps
    start 50% up to 2 rep max

    Started too low


  7. Snatch Day!

    Worked on full snatch up to 65# : focused on form. Not an easy movement to land in a full squat. Fun class Patrick!

  8. Power Snatch to 65#

    I always like these “lifting days” more than I think I’m going to. It is good to take the time to concentrate on form.

    Nice having you as a coach Patrick ๐Ÿ™‚

  9. Mob
    WU X 1
    Burgener Warm up – group

    Practiced 4 different snatch lifts

    Hang power snatch – only up to 40 #’s – really need to practice form on these!

  10. Mobility
    Warm up x2
    Group Warm up
    Practiced: 4 diff. Snatch types
    Work out: hang power snatch: 15, 15, 20, 20, 25, 25, 30, 30, 35, 35 ร—2
    Cash out: 800 meter run with Jackie and Kelly

    Great coaching Patrick!

  11. Snatch – full motion incl squat (x2)

    Thanks a lot Amanda for the help today!

  12. Mob / WU X 1
    Burgener Warmup

    (Squat) Snatch
    X 5: 35 – 45 – 50 – 55 – 60
    X 3: 65 – 70 – 75
    X 2: 85 – 90

    Did what I could with my gimpy wrist. Thanks Coach Amanda for the tips and corrections!

  13. Snatch Day!

    Played around with the full snatch. First time since shoulder injury in January! So every lift was a PR!


    Felt good. No pain. Happy Kevin.

  14. Mobility
    WU x 1

    Practiced some Toes to bar

    Group mobility and burgener WU

    Snatch x 2

    Thanks for sharing the bar Gillyon!

  15. Mobility
    WU x 2

    Burgener warmup (group)

    Snatch Day
    Power Snatches
    2 x 35-40-45-45-50-50-55-60-60-45(work on technique)

    Last time, I made it to 55lbs so it’s a little improvement ๐Ÿ™‚

  16. Mobility

    Paleo benchmark workout

    2k row –
    Time: 9:34

    Wod: ascending by 3s
    Wall balls (grr)
    ( 6 burpees on the round of 18s)
    Reps: 96

    Special thanks for Val for coming in early and doing this with me. Also thanks to the encouraging words from the 6 am snatchers!!!

  17. Mobility
    WU x1

    Paleo benchmark!

    2k row – 8:15 (PR of 1:40!!!)

    30 min rest

    AMRAP 7 minutes
    Ascending by 3s burpees/wall balls @ 10#

    4 rounds + 6 burpees = 66

    Thanks Amanda for the encouragement and tips on pacing for the rowing!

    And awesome picture Ryan!!!!

  18. – mob
    – wu x2
    Group burgener

    Word: 10 sets 2x hang power snatch… (Got some tips from Kevin around the 7th set, dropped weight to work on form, still needs work)

  19. Group Mobility
    Group Wu

    Paleo Benchmarks

    Burpees 3-6-9-12-15-18-17(21)
    Wallballs 3-6-9-12-15-18

    Total= 143

    2K Row

    Time: 7:38

    Just checked that’s 1 second slower then last time i am sad now ๐Ÿ™ oh well the burpee wallballs were fun!

  20. MOB
    Wod-snatch day
    Started at 50lbs worked up to 115lbs.
    First time this move felt good. And a pr of 10 lbs.
    Practice double unders after class.

  21. Snatch day!

    Group Mobility + WU

    Burgener with 45# bar

    Practiced full snatch over and over and over and….over.
    65 x 5 x 3
    75 x 5 x 3
    80 x 3 x 3
    85 x 3 x 2
    90 x 3 x 2 (PR for weight and reps for full snatch)
    65 x 5 x 2 (to work on form)

    Biggest take away tonight: faster turnover! Feet are hitting the floor (landing) before the bar is overhead.

    Awesome “coaches eye” feedback, Amanda. Thank you.

  22. OLY

    snatch day.. form work, form work..


    these felt better and better as I went along. snatch day is a happy day!!

  23. Mob.
    WU x1
    Group Burgener
    Skill Practice

    WOD: Hang Power Snatch


    First time Snatcher.

    800m run

  24. @ MCF
    Strength – Deadlift x5

    AMRAP 10 min
    6 Shoulder Press 85#
    12 Hang Power Cleans
    18 Air Squats
    4 rounds + 4 SP

    Cashout: 500m row –> 1:42

  25. Mob
    Skipping 2min (6 DU streak)

    Group Burgener WU

    WOD: Snatches
    15 – 25 – 45 – 55 – 65 – 65 – 75 – 75 – 85 – 85 – 95
    These felt pretty great, can’t wait to do some more.

  26. Mob / WU X 1
    Group Lacrosse Ball practice.
    Burgener Warmup

    WOD: Power Snatch
    10 sets of 2.
    65-75-85-95-105-115-125 (then Kevin took some video of my form and coached me on it)
    Dropped the weight back to 85 and worked on my technique for the rest of the class.
    Thanks for the pointers and ideas Coach!

    Great work 6:45 crew!

  27. Mobility + WU X 2
    Paleo Baseline Workout:

    Row 2000m
    Time: 8:00:9

    AMRAP 7min.
    perform (3)burpees + (3)nwallballs increase by 3 reps every round.

    got 1 shy of 5 rounds. 15 burpees and 14 wallballes. Holy those two exercise WOD’s are so deceptively brutal. Not to mention that I really wanted to do the Snatch class!

    Nice suffering with you Pete was a good time regardless.

    Thanks for the push at the end Kevin.

  28. Mobility
    WU x 2

    Group Warm up

    Snatch Day
    10 sets of 2
    Hang Squat snatch

    Kept my weights low to work on form
    Really need to work on opening the hips.
    Fun class Kevin!

  29. Mobility

    Burgener WU
    Skill practice

    Snatch Day
    Power Snatch/full snatch
    10ร—2 reps

    800m run

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