Workout of the Day (WOD)

Tuesday 11/17/15

The Snatch

The Snatch is a very fast lift. In addition to moving the weight quickly, the snatch also moves the weight a long distance - from the ground all the way overhead. The snatch not only trains power, but is an excellent developer of balance, flexibility, coordination, speed and strength.

The snatch employs the "hook" grip.  Please please please work this in sooner rather than later.  This grip holds your thumb underneath your fingers instead of on top. It can be a little uncomfortable at first, but is essential for snatching heavy weights.


We focus on some form of mobility and stretching every day, but it will be a recurring theme: maximize your flexibility and range of motion, and your missed lifts will become fewer and fewer (not to mention you’ll remain safe through the catch). Make sure you can properly hang power snatch, overhead squat, and snatch balance before putting the snatch grip ground to overhead in effect through a full squat.  Remember, this is a high skill move with lots of balance and coordination required.  Warm-up is needed, which includes drills and segments of a full snatch.  PVC and light loads will help alert the joints, namely the hip and shoulder sockets.  Coaches will modify and scale you if you’re not comfortable and ready for full squat snatches with weight in a workout.

Bar Path

This is the most common flaw, and starts in the set-up.  If the bar is not moving up the body correctly from the ground (ie: moving away from the body at the start) then the whole lift is compromised. Lose snatches forward a lot?  You’re probably not pulling the knees back enough or you’re allowing the bar to float forward around the knees early on.  I know that’s my personal issue when snatching, for sure.  A very common result from a very common error.  Correct this while keeping your chest and shoulders up and over the bar and your success rate increases immediately.


Minute 0-10:  5 sets of 2 reps Snatch Grip Deadlift. 

There is no set speed for the snatch deadlift. Some lifters will perform them fairly quickly, but they will always be slower than the snatch pull. A more controlled speed will improve postural strength development and balance practice.

Minute 10-20:  5 Sets of 1 Rep Snatch Balance.  The Snatch Balance is one of the ways we can get more accustomed to receiving a weight overhead. The Snatch is one of the most technical and explosive movements we do in CrossFit. In order to improve our technique in the Snatch, we need to break it down into manageable pieces. It’s why we work from the hang, work on different portions of the pull, Overhead Squat, and Snatch Balance.

5 Rounds
10 Deadlift (Mx 185/135, Rx 225/155, Rx+275/185, FB 315/205)
20 Wall Balls (20/14)

Ok, the acting may not be the best but the dancing is so on point that it totally makes up for it.  Also, don't quote me here but I think this movie is based off a true story.

Today's Workout

Tomorrow's Workout