Putting it all together
One of the reasons we like to snatch in CrossFit is that the snatch challenges and develops so many different elements of fitness. If we look at the 10 elements that CrossFit focuses on (Cardiovascular/respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy) the snatch hit all of these (it hits endurance only when put into a conditioning WOD, but it still can).
This makes it an incredibly useful training tool, not only in the development of these elements, but also as a diagnostic tool to see which of these elements might be holding us back the most on our path to fitness. We want all of these elements to be improving, all of the time. But if we listen to what our efforts towards a virtuoustic snatch tell us, we can pinpoint what each of us as individuals should be focusing on in everything we do here to make the most immediate drastic improvements on our overall fitness.
And just for the heck of it, here‘s a video of our friend Greg showing us how it’s done.
STR:
Snatch
3-3-3-3-3 (reset after each rep, not touch and go)
WOD:
AMRAP 12
9 hang squat snatches @65% (approx.) of today’s max
9 box jumps (24/20)
9 pullups
9 pushups
*3 muscle ups can be substituted for the pullups and pushups
ALSO: If anyone is interested in participating in an “outdoor invasion” (or “hike” to the layman) with KP this Saturday morning, send her an email!
Snatch: 110# PR (booya, my 1RPM was 105#…. thanks KP!)
WOD: 3+9. Ugh I was slooooow on the snatches.
Snatch: 115#, couldn’t get 135 at all. But I looked at a video of myself and saw that I’m not shrugging my shoulders enough, so I worked on that during the wod.
WOD: 4+16 with 75# snatch and box step ups due to my inner ear issues
Snatch: 53#. Meh. My form felt way better on the 35# ones in the WOD.
WOD: 3+21 – I put less on the board because addition is hard :S. I was thrilled that I didn’t fall during box jumps at all (perhaps a first!), and that they felt a Little less like I was throwing myself into space and merely hoping I landed on the box. Deficit box jumps must’ve helped!
Meh indeed Lydia
Snatch: 115# (125# for 2)
These weren’t feeling too great today.
WOD: 3+9 (75#, C2B pullups and ring dips x6)
I struggle immensely with snatches in a metcon setting.
I need more snatches in my life. Period.
Werd
S: 65# PR
WOD: 3+34 (55#, green&red, aggro box)
I wish I checked my book but had a PR by 10# even though my mind was meh.
630 sleepy minds and all you still kick some WOD butt.
I love how all of us were too groggy to recognize pr city
MEH! Awesome that you still got a PR out of it! Come to think of it, I saw 50# in my book, not 53#, so I might’ve had a stealth PR, too. Sleepy bears still sometimes get the worm! :D.
man… nothing felt good today.
Snatch: 135# I dont know if I was slow or the strength portion went fast but could get all the sets in.
WOD: 3 Rounds @ 95#. It was the number to todays Max but it didn’t want to work for me. I
Thanks 6:30 for getting me out of bed today. Out of it due to both sleep and stress. .. a lot of work stuff on my mind. Cfsv is anxiety’s best enemy, however, so it’s cool.
Snatch. Amazing how much 5# can change. 80# 3rm pr (former 1rm). I think i did one or two solid at 82# but it got truly ugly from there.
Wod: 4x at 55#, 20″, blue. Proud of hitting my internal goal of keeping the pushups unbroken. Who knew a plank could be so restful?
Snatch: 45#
WOD: 4+1, stuck to power snatches while I work on getting comfortable with the squat snatch, 2 red bands, push-ups w/20″ box)