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Death By Hang Snatch

by Andrew B

versus9-oliviap-hangssnatchOlivia P

Every version of the olympic lifts has a purpose. The hang snatch focuses on the second half of the movement, asking questions like Do you generate enough power with your hips? Are you actively pulling yourself under the bar? Are you quick enough to stabilize in the catch? Is your mobility allowing you the range required to get there comfortably?


CrossFit WOD for Tuesday 12/13

Death By Hang Snatches

With a running clock do 1 hang snatch on 1:00, 2 hang snatches on 2:00, 3 hang snatches on 3:00, etc. until you can no longer do the required amount of work for that minute. If you are caught then continue with 30sec burpees over bar, 30sec rest EMOM until all athletes complete the hang snatch portion.

Post highest completed round to whiteboard.


HellaFit WOD

“10-8-6”

10 MIN AMRAP,
10 reps each:
– front squat
– weighted step-up
– pushup

8 MIN AMRAP,
8 reps each:
– pullup
– push press
– box jump

6 MIN AMRAP,
6 reps each:
– shuttle sprint burpee
– slam ball
– broad jump


ARTICLES

+ My Top Paleo Pressure Cooker/Instant Pot Recipes – Nom Nom Paleo

Saturday 11/21

Join Andrew at 8am for all skills involved in the SNATCH!

We’ll cover better warmup strategies, required flexibility, developing better motor control, and what’s required to understand this objectively!

100 wall ball, 20/14# to 10/9′ for time. EMOM do 3 burpees

Post time to comments!

A. 2x2000m @ 113-117%/500m

B. “SATAN’S WHISKERS”

3 rft:
10 c2b
10 fs, 75/52kg
10 burpees

C. 2x2000m @2:16-2:20/500m

D. DT variation

AMRAP in 12 minutes:
12 deadlifts
9 hang power cleans
6 jerks

Rx = 85% of 1RM CJ.

Saturday 9/5

Come and sharpen your knowledge and technique in the SNATCH at 8am with Andrew!

FILTHY FIFTY

for time, 50 reps each:
box jump, 24/20″
jumping pullups
kettlebell swings, 16/12kg
walking lunge
knees-to-elbows
push press, 20/15kg
back extensions
wall ball, 20/14#
burpees
double unders

Compare to 21MAR2015, 21MAY2014, 29NOV2013

Post time to comments!

Deload Wednesday 4/22

EMOM LIFTS

with a partner of similar strength and a running clock, every other minute perform 1 lift and add weight per attempt:
– start with an empty barbell and SNATCH for as long as possible
– once you cannot SNATCH the weight, CLEAN for as long as possible
– once you cannot CLEAN the weight, DEADLIFT for as long as possible

Allow up to 3 misses per lift (in case the miss was based in silly technique or missed execution)

Nov adds 3kg per jump
Int adds 4kg per jump
Adv adds 5kg per jump

Test Tuesday 4/14

EMOM LIFTS
with a partner of similar strength and a running clock, every other minute perform 1 lift and add weight per attempt:
– start with an empty barbell and SNATCH for as long as possible
– once you cannot SNATCH the weight, CLEAN for as long as possible
– once you cannot CLEAN the weight, DEADLIFT for as long as possible

Allow up to 3 misses per lift (in case the miss was based in silly technique or missed execution)

Nov adds 3kg per jump
Int adds 4kg per jump
Adv adds 5kg per jump

Compare to last two Tuesdays

Volume Tuesday 4/7

EMOM
with a running clock, every minute perform 1 lift and add weight per attempt:
– Start with an empty barbell and snatch for as long as possible.
– Once you cannot snatch the weight, clean for as long as possible.
– Once you cannot clean the weight, deadlift for as long as possible.

Allow up to 3 misses per lift (in case the miss was based in silly technique or missed execution)

Nov adds 3kg per jump
Int adds 4kg per jump
Adv adds 5kg per jump

Skills Tuesday 3/31

with a running clock, every minute perform 1 lift and add weight per attempt:
– Start with an empty barbell and snatch for as long as possible.
– Once you cannot snatch the weight, clean for as long as possible.
– Once you cannot clean the weight, deadlift for as long as possible.

Allow up to 3 misses per lift (in case the miss was based in silly technique or missed execution)

Nov adds 3kg per jump
Int adds 4kg per jump
Adv adds 5kg per jump

Deload Monday 3/23

with a running clock, every minute perform 1 lift and add 3-5kg per attempt:
– Start with an empty barbell and HANG SNATCH for as long as possible.
– Once you cannot snatch the weight, HANG CLEAN for as long as possible.
– Once you cannot hang clean, CLEAN PULL for as long as possible