Pressing Snatch Balance 5-5-5/5-5-5/5-5-5 reps 30secs/3 min 10/10 DB
Heaving Snatch Balance 5-5-5/5-5-5 reps 30secs/3 min 10/10 DB
Snatch Balance 5-5-5/5-5-5 reps 30secs/3 min 10/10 DB
NOTES:
This movement shows weakness in my shoulders, t-spine and def lower back as well. Possibly some tightness in my hips. I started with an empty barbell but immediately had to scale it down.
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Coastie Nick
December 15th, 2020 at 8:25 pm
Commented on: 201211
PS: 75-95-105-115-125
SB: 65-75-85-95-105(1 rep)-105(1 rep)
SS: 65-75-85-95-105
200625:
PS: 65-75-95-105-115
SB: 45-65-75-85-95
SS: 65-65-75-85-95
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Edward Bauer
December 15th, 2020 at 2:40 pm
Commented on: 201211
M/41/5'9”/185
Power Snatch: 135-135-145-155(2+1)-155(2+1)
Snatch Balance: 135-135(1+1)-135-135-155
Squat Snatch: 135-155-165-165-165
This was definitely a technique day. I took about two years off since taking Olympic Lifting seriously.
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Michele Mattiolo
December 15th, 2020 at 7:51 am
Commented on: 201211
Power Sn 50-52,5-55-55-57,5
Sn Balance 50-52,5-55-55-57,5
Sq Sn 57,5-60-62,5-65-67,5
Weight in kg
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Erica McLean
December 14th, 2020 at 1:37 pm
Commented on: 201211
Power 65 75 75 75 85
Balance 75 75 75 75 75
Full 75 85 85 95 95
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Rika Naruse
December 14th, 2020 at 8:39 am
Commented on: 201211
Power snatch 45-55-65-75-75lbs
Snatch balance 45-55-65-75-85
Squat snatch 45-55-65-75-75
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Leonardo Silva
December 14th, 2020 at 12:01 am
Commented on: 201211
PS: 135
SB: 165
SS: 145 (x4) - 165
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Cor Oz
December 13th, 2020 at 4:35 pm
Commented on: 201211
Goal:
Actual:
135-155(f, g, f)-140-145-150
150(f)-115-125-130-130
130-135-135-140-145
Notes:
First set touch and go style
Second set from squat rack and behind the neck
GENERAL WARM-UP
Joint rotations
2:00 row
5 World’s greatest stretch
5 Back bridge
Arm push backs
10 Arm swings
10 Leg swings
SKILL PRACTICE
Handstand walking:
:30 nose hold
5 openers
5 ea shoulder taps
Wall walk aways
SPECIFIC WARM-UP
Burgener warm-up
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Christian Simpson
December 13th, 2020 at 4:18 pm
Commented on: 201211
Power sn: 95#/100/105/110/115
Balance: 75/85/95/105/115
Sq sn: 95/105/115/125/135f
6/25/2020: up to 115/105/115 respectively
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Karina Findlay
December 13th, 2020 at 2:02 pm
Commented on: 201211
Rx
Power snatch 35-45-50-55-60-65(1)
Snatch balance 30-30-30-35-35
Full snatch 35-40-45-50-55
worked on form
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David Smith
December 13th, 2020 at 10:19 am
Commented on: 201211
115-115-125-125-125
125-130(f)-135-140-145
155-155-165(f)-165(f)-165(f)-165(f)-165
i kept getting 165 to the bottom of the squat and not balancing it. I had to stay at it till I got it. Finally did. I feel like I have the strength to do 185 , but my speed under the bar and balance in the bottom isn’t there yet. More to work on.
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Jade Teasdale
December 13th, 2020 at 1:35 am
Commented on: 201211
Empty barbell. 45#s went slow & focused on form. Right 🦶🏽 arch is in a world of pain. I have no idea what I did to it. Wrapped it & wore lifters for stability.
The snatch balance was a move I dont have experience with and proved more challenging. Good day practicing all these moves.
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Troy Bruun
December 12th, 2020 at 2:03 am
Commented on: 201211
PSN 5x3 95-95-95-95-95
SN Balance 5x2 75-95-95F-75-65
SQT SN 5x1 95-115-115-125-125
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Steve Day
December 12th, 2020 at 1:49 am
Commented on: 201211
Another late night...
Kept it light and did this as 6 sets of a snatch complex doing the 3 power snatch, 2 snatch balance and 1 squat snatch back to back
75, 75, 115, 115, 125, 125
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Charles Meyers
December 12th, 2020 at 1:44 am
Commented on: 201211
Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps
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Shaun Stapleton
December 12th, 2020 at 12:23 am
Commented on: 201211
95-115-135-155-160 (PR)
95-115-135-155-175 (PR)
95-115-135-155-175 (fail x 2)
36/195/5’9/M
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Kevin Flowers
December 11th, 2020 at 11:01 pm
Commented on: 201211
M/55/185/6’0”
PS: 3 x 115/125/135/145/155
SB: 2 x 135/145/155/165/175
SS: 1 x 155/155/155/155/155
155 was all I could get squat-depth under on the SS, so I kept it there
2 min rest between sets & mvmnts
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Antonio Alves
December 11th, 2020 at 10:58 pm
Commented on: 201211
only light dumbbells available, so modified to:
5 x 10 single-arm DB power snatch, alternating arm | 9,5 kg DB
2 x 10 single-arm DB OHS, alternating arm | 7,5 kg DB
3 x 10 single-arm DB OHS, alternating arm | 9,5 kg DB
5 x 10 single-arm DB squat snatches, alternating arm | 9,5 kg DB
5 km run in the morning.
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Nicole Deaver
December 11th, 2020 at 10:47 pm
Commented on: 201211
Power snatch: 3@ 45/55/65/70/75
Snatch balance: 2@ 45/55/65/70/70
Squat snatch: 1@ 45/55/65/70/75
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Daniel Robinson
December 11th, 2020 at 10:27 pm
Commented on: 201211
PS: 95/105/115/125/135
SB: 45/50/55/60/65
SS: 75/85/95/105(2)
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Charlie Pokorny
December 11th, 2020 at 9:39 pm
Commented on: 201211
Power snatch x3: 115-125-135-145-155
Snatch balance x2: 135-145-155-165-175(1+fail)
Squat snatch x1: 145-155-165-175(fail)-175
m/52/5'11"/200#
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Derek Schierlmann
December 11th, 2020 at 9:03 pm
Commented on: 201211
M/49/5'9"/156
45.56.75.95.115
75.75.95.115.115
75.95.95.115. Failed at 135
Overall, my depth wasn't there. Weak pull off ground and add from the hips
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Michael Arko
December 11th, 2020 at 8:08 pm
Commented on: 201211
Snatch is my weak link. I borrowed Chris S ideas and did 100 reps of 1 snatch style, broken randomly (never more than 10 straight), at WAY WAY LOW weights (between 12lbs and 55lbs). I selected:
Heaving Snatch Balance
Reps: 8 at 12#, 12 at 25#, 20 at 35#, 10 each at 45# and 55#, and 35 at 30#
A YouTube video I found endorsed the Heaving for weak upper body folk like me. I agree 100%. Because your feet stay planted, you can focus on the dip and drive, and then bar placement, without missing the landing.
Overall, this wasn't exactly a "WOD" but I got a lot of practice at a big deficiency.
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Bert Trabing
December 11th, 2020 at 7:55 pm
Commented on: Workout Tips
Are the 5 sets including the warm-up sets?
what I’m asking is are we taking 5 sets to build to a solid weight?
Thanks.
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Charlie Pokorny
December 11th, 2020 at 8:29 pm
I think usually when we see this kind of workout, you would do some warm-up sets building in weight.
You can either build to a target weight and do that for all sets, or add weight each set until you get to a max for the day.
In this second option, depending on the movement and the reps, the first "working" set could often be around 70-80% of a one-rep max.
regular full snatch 1x 88, 110, 134, 145, 155 Ties PR
47/5’11/194
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Randy Crooker
December 11th, 2020 at 2:18 pm
Commented on: 201211
PS: 80-95-105-110-115lbs
SB: 80-80-95-95-100lbs
SS: 100-100–105-110-110lbs
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Mike Andridge
December 11th, 2020 at 12:16 pm
Commented on: 201211
Borrowed a wod from Dan Bailey's program
then....
Pwr Snatch
95/95/105/115/115#
Snatch Balance
95/105/105/105/105#
Bailed on Squat Snatch
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Viktor Wachtler
December 11th, 2020 at 10:37 am
Commented on: 201211
Power snatch 3-3-3-3-3
40-45-50(1)-50-50(1)kg
Snatch balnce 2-2-2-2-2
40-50-55-55-60(PR)kg
Squat snatch
50f-50-50-50-55kg
44/1.78m/75kg
(edited)
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Viktor Wachtler
December 11th, 2020 at 3:52 pm
Compate to:
Power: 30-40-45-50-40kg
Balance: 30-35-40-45-50kg
Squat: 40-45-50-55-50kg
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Lincoln Kerger
December 11th, 2020 at 10:17 am
Commented on: 201211
Being stuck in a room with nothing but resistance bands and towels made this interesting. Couldn’t perform any form of a snatch despite my best efforts because of band anchoring needs.
20 minutes of SLIPS
Then
150 reps of overhead squat using bands and a towel (to help with lateral stabilization due to pull of the bands). No real pattern to rep scheme - just played with the different bands until I reached 150 total.
Then
10 more minutes of squats and plank variations
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Ryno Verster
December 11th, 2020 at 9:54 am
Commented on: 201211
Kilograms
Power Snatch 40-40-50-55-55
Snatch Balance 40-40-40-40-40
Squat Snatch 45-45-45-45-45
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Ryno Verster
December 11th, 2020 at 9:52 am
Commented on: Workout Tips
Been following CrossFit.com now for a few months and my progress is formidable.
Power snatch - jumping with a heavy weight and a transition position with an emphasis on upright torso and pushing (overhead)
Snatch balance - jumping with heavy weight, same as above, emphasis on landing
Snatch - jumping with a heavy weight, same as above, emphasis on range of motion
WHAT ABOUT THE FORMAT
Boz does a good job of explaining it. I'd also add that it kind of progress from jump (power snatch), to land (snatch balance), to jump and land (snatch).
TECHNIQUE SCALE
Pick one movement and do 150 reps of it at a light weight. Split it up into however many sets you want.
CONSISTENCY SCALE
Pick the same weight for every set on each lift. On the snatch balance, it's okay to drop, re-rack, and do the second rep.
INTENSITY SCALE
As is.
MY STUFF
Did a lot of snatch balance reps at a light weight, worked up to 155, and then felt the basketball calling my name more than the bar, so shot around for a while.
Comments on 201211
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