Snatch To Get Strong

Aug 27th, 2013

Category: Competitor

Snatch To Get Strong

TracyPress
We can’t go an entire 6 weeks without working on snatch technique as we could all use a little more work on our snatch so we are going to sneak some in here on our upper body strength day.

Warm-up – 10 minutes
1 round of
10 snatch grip push press
10 ohs
10 drop snatch
10 sots press
Then
5 -3 position snatches working on hitting your positions (floor, below the knee, above the knee).

Strength – 20 minutes
5 heavy sets of
2 Snatch Grip Push Press
Immediately followed by
2 Overhead Squats

*If at some point your OHS becomes your limiting factor, see how heavy you can continue on with just the snatch grip push press.

Oly
15 minutes to work up to a 3 Position Squat Snatch (floor, below the knee, above the knee)

WOD
4 rounds of
5 Strict Press
10 Push Press
15 Jerks

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

Ca$h Out
a. L-Pull Ups x 8
b. strict HSPUs x 8 – use a deficit and bands where necessary

* go immediately from set a to set b, choose a scaling option where you can do 3-5 off the bat. Come down as many times as need be but don’t move on until you get all 8. Perform 3 total sets of each.

DISCUSSION 32 Comments

  1. rios 08/29/2013 at 1:16 am

    snatch press/OHS: up to 135#
    3 pos snatch: 105 or 115 (can’t remember)
    WOD: between 14:30 and 15:00 (can’t remember) at 85#
    did not cash out

  2. rios 08/29/2013 at 1:16 am

    snatch press/OHS: up to 135#
    3 pos snatch: 105 or 115 (can’t remember)
    WOD: between 14:30 and 15:00 (can’t remember) at 85#
    did not cash out

  3. M.Rod 08/28/2013 at 12:14 am

    W/U done
    175ohs pr/115
    Wod 13:10 open
    Ca$$hout done

  4. M.Rod 08/28/2013 at 12:14 am

    W/U done
    175ohs pr/115
    Wod 13:10 open
    Ca$$hout done

  5. ps 08/27/2013 at 11:29 pm

    snatch grip press/OHS: 185
    3 pos snatch: 165
    Wod: 13:52 open

  6. ps 08/27/2013 at 11:29 pm

    snatch grip press/OHS: 185
    3 pos snatch: 165
    Wod: 13:52 open

  7. Schurko 08/27/2013 at 11:07 pm

    Snatch grip press/OHS: up to 225#
    Snatches: 185#
    WOD: 11:45 games

  8. Schurko 08/27/2013 at 11:07 pm

    Snatch grip press/OHS: up to 225#
    Snatches: 185#
    WOD: 11:45 games

  9. Kara 08/27/2013 at 7:30 pm

    Snatch grip press, OHS: 100#
    3 pos snatch: 75#
    Wod: 19:01 @ 85#. Started at 95# but couldn’t keep it up. This was long and hard!!
    Cash out: done w/ bands

  10. Kara 08/27/2013 at 7:30 pm

    Snatch grip press, OHS: 100#
    3 pos snatch: 75#
    Wod: 19:01 @ 85#. Started at 95# but couldn’t keep it up. This was long and hard!!
    Cash out: done w/ bands

  11. Petra 08/27/2013 at 6:55 pm

    Snatch-grip press & OHS: 100#
    3 position snatch: 75#
    WOD: 12:34 @ open. Couldn’t believe how hard it was even at the baby weight!
    Cash out: L pull ups unassisted, HSPU in R+B bands

  12. Petra 08/27/2013 at 6:55 pm

    Snatch-grip press & OHS: 100#
    3 position snatch: 75#
    WOD: 12:34 @ open. Couldn’t believe how hard it was even at the baby weight!
    Cash out: L pull ups unassisted, HSPU in R+B bands

  13. Biscoe 08/27/2013 at 2:38 pm

    warm up done
    strength: up to 215#
    3 position snatches: hung out at 95# – really trying to work on technique
    wod @ 115#: 19:34, amy had a little too much confidence in me and i did the first rd at 135# so had to drop weight a bit
    cash out: 3 rds of L pull ups, 2 rds of hspu – those were fun afterwards

  14. Biscoe 08/27/2013 at 2:38 pm

    warm up done
    strength: up to 215#
    3 position snatches: hung out at 95# – really trying to work on technique
    wod @ 115#: 19:34, amy had a little too much confidence in me and i did the first rd at 135# so had to drop weight a bit
    cash out: 3 rds of L pull ups, 2 rds of hspu – those were fun afterwards

  15. dudley 08/27/2013 at 2:26 pm

    crowley back in the huddle! complex: 165#; 3posSnatch: 135#; WOD: 19:56 regional, strict presses got hard fast. cash out done plus medball ghds.

  16. dudley 08/27/2013 at 2:26 pm

    crowley back in the huddle! complex: 165#; 3posSnatch: 135#; WOD: 19:56 regional, strict presses got hard fast. cash out done plus medball ghds.

  17. Stafford 08/27/2013 at 2:02 pm

    Warmup done
    Strength. Up to 175
    3 position Snatches got up to 125.
    Wod @ 95. 15:25 ( shoulders are tired from strict presses)

    Cash out : tried a bunch of L sit pull-ups unassisted tried some with a band Need to make this up another day

  18. Stafford 08/27/2013 at 2:02 pm

    Warmup done
    Strength. Up to 175
    3 position Snatches got up to 125.
    Wod @ 95. 15:25 ( shoulders are tired from strict presses)

    Cash out : tried a bunch of L sit pull-ups unassisted tried some with a band Need to make this up another day

  19. Crowley 08/27/2013 at 1:45 pm

    First day back after 3 weeks off nursing a pulled hamstring. Easing back into things and trying to avoid any heavy pulling for a few weeks. Glad to be back.

    Warm-up: done – skipped the snatches
    Snatch-grip push press/OHS complex: up to 175#
    Skipped the 3 pos snatch and did a few sets of RDLs with 95#
    WOD: 19:51 @115# – shoulders were gassed, had to do singles on the press in the third and fourth rounds
    Cash-out: 3 sets of 8 on the L pull-ups, 2 sets of HSPU (8,5) – I could barely hold myself up

  20. Crowley 08/27/2013 at 1:45 pm

    First day back after 3 weeks off nursing a pulled hamstring. Easing back into things and trying to avoid any heavy pulling for a few weeks. Glad to be back.

    Warm-up: done – skipped the snatches
    Snatch-grip push press/OHS complex: up to 175#
    Skipped the 3 pos snatch and did a few sets of RDLs with 95#
    WOD: 19:51 @115# – shoulders were gassed, had to do singles on the press in the third and fourth rounds
    Cash-out: 3 sets of 8 on the L pull-ups, 2 sets of HSPU (8,5) – I could barely hold myself up

  21. Mattw 08/27/2013 at 3:17 am

    Looking for anyone who wants to put a team together for the crossfit Fenway throw down in Sept or anyone who needs an extra guy. Let me know…

    • Kara 08/27/2013 at 12:10 pm

      Matt, Andrew Stafford and I are doing it and need a guy. Also, I think Petra might be thinking of doing it too. Dan (of 6 am) also expressed interest but was checking his calendar.

  22. Mattw 08/27/2013 at 3:17 am

    Looking for anyone who wants to put a team together for the crossfit Fenway throw down in Sept or anyone who needs an extra guy. Let me know…

    • Kara 08/27/2013 at 12:10 pm

      Matt, Andrew Stafford and I are doing it and need a guy. Also, I think Petra might be thinking of doing it too. Dan (of 6 am) also expressed interest but was checking his calendar.