Drill the Snatch

  • November 30, 2012
  • By :

Burnt Toast WOD will start promptly at 8am on Saturdays.  The gym will open at 7:45 at the latest and you will be expected to be ready to go at 8am.  There will be coaching at the 8am class only.  We strongly encourage everyone that is able to make it at 8 to be there to encourage camaraderie and competition.  If you plan on doing the Burnt Toast WOD later in the day and the WOD is different from the general Crossfit classes, please try to make the Open Gym time or at least be respectful of the classes going on in Southie Green while dropping weights.

Warm up – 10 minutes
2 rounds with an Empty Barbell
5 Muscle Snatches
5 OHS
5 Heaving Snatch Balances
5 Drop Snatches
5 Squat Snatches

Strength – 20 minutes
Heaving Snatch Balance
3-2-1
Hang Squat Snatch
3-2-1

WOD – 25 min
5 Rounds
3 Power snatches
4 Squat snatches
5 Overhead squats
250m row
Rest 1 minute

Games (135/95)
Regional (115/80)
Open (95/65)

Choose a weight that you can not just muscle through but also note that each round should be nearly unbroken and done in 3-4 minutes.  This is not intended to be singles the entire time.  It adds up to a whole lot of reps.

13 Comments

  • Hyatt

    12/01/2012 @ 1:12 am

    HSB: 205…shoulders felt pretty unstable with this, definitely need to work on mobility
    HSS: 205
    WOD: 13:20 Games

  • Rhino

    12/01/2012 @ 1:10 am

    Squat balance: 205
    Hang squat snatch: 185, miss 205
    WOD: 16:56 games

  • Andrea

    12/01/2012 @ 12:47 am

    Squat balance: 145
    Hang squat snatch: 115.. Big weakness
    WOD: 16:04 games

  • Julie Arthur

    11/30/2012 @ 10:15 pm

    Snatch balance- 115
    Hang Squat Snatch- 115. Ya this doesn’t make sense haha

    WOD 15:30 @ regional

  • Crowley

    11/30/2012 @ 6:54 pm

    Conditioning floater w/ Joe: 11:19, thanks to Goose for the cue on the T2B
    Did 10 ring dips on the minute for 5 minutes after

  • Kenny "F'n" Powers

    11/30/2012 @ 5:13 pm

    Not only am I a professional athlete ball player but when it comes to “drill the snatch” I put professionals to shame.

    Warm up: bang
    HSB = 125
    HSS = 125
    WOD = 14:49 (open)

    felt like an idiot between goose daddy and TJ$…jeez…beasts but good to watch their form.

  • Goose

    11/30/2012 @ 4:33 pm

    HSB – 235 – felt good after I was warm, had a little left me
    HSS – 195 – couldn’t quite stick the 205
    WOD – 14:34 Games – couldn’t quite catch TJ$ this am

    I was hoping KFP would have a comment on the title of the post today, by now?

  • Schurko

    11/30/2012 @ 3:15 pm

    WU: check
    HSB: 205#
    HSS: 195# missed 205 a couple times…next time.
    WOD: 15:48 @ Games

    good class today. excited for tomorrow

    • Goose

      11/30/2012 @ 6:28 pm

      Lil Bri Schurko = LBS = Pounds!

      • Schurko

        12/01/2012 @ 2:04 am

        I like what you did right there Goose haha

  • Shamwow

    11/30/2012 @ 2:04 pm

    Power cleans: 5×2, up to 225
    EMOM 10: 3 power cleans @ 185
    Conditioning Floater with Crowley: 11:20ish (subbed strict ring dips for the TTB)
    Rowed two 500s with straight legs afterwards.

  • JWhite

    11/30/2012 @ 1:40 pm

    Warm-Up = Done
    Snatch Balance = 85
    Hang Squatches = 85
    WOD = 16:33 (85)
    Technical day, working on bottom position,
    Squatches (squat snatches) = not just a goat, the whole damn farm.

    • Goose

      11/30/2012 @ 4:34 pm

      that a boy Jim, got to work the technique

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