Snatch Positions 101 – CFS

Feb 25th, 2016

Category: CrossFit

Snatch Positions 101 – CFS

Due to unseasonably warm weather you can sub 100m run for the double unders today to get outside. Come on in!

#TBT - Community

#TBT – Community

Snatch Positions 101 – Learn Em!

From the Floor – The barbell is set up over the mid foot and the athlete brings his shins to the bar. all the weight of the athlete rests in the midfoot not in the heels. Shoulders are in line with the hips and slightly in front of the bar.

mid shin

Mid Shin – 2 inches off floor – athletes lifts the bar by pulling the weight back from the mid shin towards the heels to load the hamstrings. back angle remains constant and shoulders and hips rise at the same time.

low hang

Low Hang = below the knee – athlete continues to pull the knees back and rise at the same rate until the low hang position is achieved. Here the hamstrings are more loaded, the shoulder remains in front of the bar and back angle remains the same.

mid hang

Mid Hang = above the knee – The hamstrings are now fully loaded. From here the athlete can begin to scoop under the bar pick up speed and aggressively initiate the 2nd pull. If the all positions are hit correctly and contact is made lower than the hip the 2nd pull may be initiated to early.

high hang

High Hang = Pockets – When performing lifts from this position, the torso should remain vertical in the dip portion.

2 Position Snatch
– Mid Hang

Power Snatches (95,65)
Double Unders x5 or 100m Run

ADV (115,75)
Level 2 (80,45)
Level 1 (65,35)

Conditioning Class: WOD
Assault Bike Tosh
3 Rounds
Bike .25 mile
Bike .5 mile
Bike .75 mile
Rest 1:1

Conditioning Class: Core
Double Alternating Tabata
1. L-Sit Hold
2. AbMat Sit ups


  1. Joel 02/26/2016 at 2:50 am

    EMOM: up to 75#
    WOD: 8:53 @65# w/ singles

  2. jason barrow 02/26/2016 at 1:47 am

    EMOM: 95-135#
    WOD: 13:30 Rx

  3. KB 02/26/2016 at 1:11 am

    With Andrea – some back exercises,core work, worked on the push jerk , strict ring dips with 20s holds on rings then
    10,8,6,4,2 burpee box jumps, goblet squats and 150m row

  4. Diana O'Neil 02/25/2016 at 1:36 pm

    Snatch: 115
    Wod: 10:14
    1 mile run cool down, couldn’t resist 60 degree weather in February

  5. Ranjith Zachariah 02/25/2016 at 12:42 pm

    Goose, can you snatch with your hands in that narrow grip position?! Those look like clean positions to me!

    • Tom Kuchenreuther 02/27/2016 at 7:40 pm

      Definitely a clean position in the picture, but those positions, relative to your body, stay the same when using a snatch grip!