Tag Archive for Power Snatch

2013 – Workout #111

Friday Night at SISU with Pat


The warmup was actually pretty though.  800M Run, Bear crawl, Lunge walk, 15 pull-ups, 30 situps, 50 Back extensions, and then into some handstand stuff and then onto the workout.


The first sets of this were pretty awful.  The end sets of this were equally as awful…  I kinda like workouts like these where its a burner the entire time but enough to make you keep going.


My time 13:53 @75




2013 – Workout #109

Friday Night at SISU with Pat

First time in the gym in a week again.  I have to tell you all I did not eat a great lunch and during the warmup and skills I’m pretty convinced I am going to have to puke.  The 200M Sprint race didn’t help….  Ugh.

The first 400 went OK.  I actually didn’t look at the clock at all.  I did the first 15 power snatches unbroken.  Got back outside pretty quickly.  Too bad i’m not the quickest, so I get passed.  Get back on the bar make up all that time again. The third run I am not feeling well…

So yeah I won’t lie, I made a run for the trees, and I am dry heaving.  I am gonna puke for the first time in over 10 years or more.  People laughing, couple people supporting this, they want to see me puke.  I am coughing up some flem, some stomach acid but woot No puke.   But I did lose some time on this.  But I felt so much better afterwards.

next rounds were just pushing and pushing doing sets of 6’s and 5’s I felt like I did pretty good.  I wanted less than 20 mins and in a better place mentally and food and not spending all day on the ball field didn’t allow it.

My time 21:39

2013 – Workout #103

Friday Night at SISU

Get to spend some quality time with someone I love working out with and thats Jake.  And more importantly its great to lift with him which is what we will be doing.

Workout of the Day
Power Snatch
Find your 3 rep max.
1 Minute Jump Squat Test (45/30)

My Scores 3rm = 185
1min jumping back squat 42

The power snatch actually felt pretty dang good.  I have a lot of work on this movement to do, like all of these oly’s but still did pretty well.  I really like spending some days lifting.

The jumping back squat with the bar was awful.  I can’t believe how hard this was and how fast my legs got trashed….  My goal was hopefully around 50, that didn’t happen.  1 Minute sure can cause a ton of pain.




2013 – Workout #92

Another night after a few days gone from SISU

Some fun warmups – which I ended up doing again for another partner after the wod.  And then some lifting with Jake, and then the workout…

Workout of the Day
6 Rounds for time
5 Power Snatch (60% 1RM)
10 Wall Balls (30/20)

This is going to be FUN!  I load up 115 on the bar and grab a 30lb slam ball.   I want to crush this workout like a sub 9:00 kind of deal.  At least that is the plan.  The power snatches aren’t going to be bad.  The wall balls are.

I feel like towards the middle my reps were the cleanest and probably best form.

This was pretty rough, most of the rounds I did the snatches unbroken.  Most of the rounds I had at least one No Rep on my wall balls some more than one.  That 30lb slam ball is not the same as tossing a med ball…

Fun workout, did not get my sub 9:00, guess I’m a bit out of shape.

My time: 9:24




2013 – Workout #72

Thursday night at SISU with Jason B

Warmup I worked on some jump rope, then some standard 10 pushups, situps, back extensions, squats, pull-ups.  I did both sets of 10 pull-ups unbroken and of course strict.

Workout of the Day
4 Rounds for Time
20 Weighted Overhead Lunges (45/25)
20 Power Snatch (75/55)

This is the kind of workout I should do really well at.  I just need to wrap my head around the work, and push.  Get it done, get it done well and make it happen.

First round both unbroken no issues.  Second round lunges unbroken and the power snatch i did a set of 5 then I did 8 and then 7.  Thrid set unbroken lunges and the power snatches I did 5 then 6 then 5 then 4.  Fourth set 10’s on the lunges (disappointing) and then all fives on the power snatch.  That actually got really heavy…

I feel really good about this workout, I feel I did well and actually pushed myself pretty good.  I think I could do it better 🙂

My time: 11:28




2013 – Workout #61

Friday night at SISU

13.1 is upon me. Its consumed my thoughts for the past few days.  Not to mention my time looking at pictures, watchign videos, reading strategies.  I’ve spent the last days planning it out in my head.

Workout of the Day
CrossFit Games Open 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatch (75/45 lb)
30 Burpees
30 Snatch (135/75 lb)
20 Burpees
30 Snatch (165/100 lb)
10 Burpees
Max rep Snatch (210/120 lb)

And that plan like all of them seem to go to shit the instant the clock beeps.  I’m amped up for this workout…. The first set of burpees I murder, I don’t know how but I was so focused and so in the zone I kept them going.

The first set of snatches got rocked too, 15, then 5, then 10.  This second set of 30 burpees got me, I was still pretty quick with them but not nearly at the pace the first ones were.

Now the pain time, the 135lb snatches.  These things are insanely hard, this is the first day I’ve ever even tried this weight.  As the time kept ticking, I kept workout.  I was getting them slowly.  I started tying a few together and really started working, I was exhausted when I finished them.

One minute to do burpees, now this is my biggest regret, I really wish I could have pushed harder here, but I was so tired I was losing it.  I have never been that tired.  I wish I could have turned that part of my brain off and just kept pushing, I got 10 in that minute.

My goal on this workout honestly was 101, I knew I’d get there I didn’t know how much time or what I would have left etc.  So my score I was incredibly happy.  I had never been this emotional over a workout. This is the good / bad of signing up for this thing….

My Score 140






2013 – Workout #58

Tuesday Night with Pat at SISU

The warmup was OK, we did some barbell work.  We also did some shoot throughs, which I now can do so thats awesome!  Didn’t know that until tonight.   Some pass throughs and over head squats.

For some skill work we did some 5×5 Snatch Pulls just moving up in weight and just the pull.  This actually helped.  I worked with Liz, that made it even more fun.

Workout of the Day
5 Rounds for Reps
15 Power Snatch (45/30)
15 Over Head Squats (45/30)
Double Unders
Your partner does Doubles while you do lifts. Count Doubles

I teamed up with Liz for this workout.  She is super fun to workout with, she isn’t afraid to be pushed a bit and do better, makes me want to do better. So all good qualities when coming up with someone to workout with.

The lifts were just the bar and I am even surprised that I was doing pretty good.  My over head squats have come a VERY long way in two weeks.  Working on them doing them, thinking about them visualizing them all good things.  I was able to do the first round unbroken, and the last two unbroken.  The middle two I broke up a little bit, I was tired.  My hands are soaked and the bar is doing work to them.

Liz rocked the double unders, like crazy good, getting double mine every single round.  She was a machine.  I still feel pretty good I got over 200 in the workout.  I strung together 21 which was awesome.  Otherwise it was one or two etc.  What I found myself making the mistake of is thinking I was going to fail and stopping only to find a perfect double under occurred.  That sucked.

Our Score: 604




2013 – Workout #40

Wednesday night with Jason at SISU

Tonights warmup was pretty good, we did some shoulder activation stuff. We did some good lunges and then the Burgener warmup.  I’m glad we do this I feel like I get better each time I do it.

Workout of the Day
20 Minute AMRAP
15 Pushups
15 Power Snatch
30 Double Unders (150 Singles)
Score = Weight x Rounds

Well we all know the power snatch is going to be the hold up here. And for the most part it was, but my double unders weren’t doing me many favors.  All pushup sets were unbroken and I felt great about them.  I did string a few double unders together but for the most part I didn’t do them all too well.  I did get 22 at one point.

The power snatch I am getting better at.  I had a couple that I got my hips into.  I did spend a little time during setup to stretch out my hips a bit.  I am glad I did.  I really had a few today that felt great, and for the most part I was doing them right instead of simply muscling them up.  I stayed at a light weight (95) and got almost 5 rounds so I felt pretty good about the workout.

The push at the end almost made me throw up, second time in the past couple weeks.   Must be doing something right.

My score: 443 – I finished 4.66 rounds, I had the double unders left.





2013 – Workout #21

Friday night with Pat at SISU

Warmup was not very easy.  There were only three of us in class.  Kari, Beth and I.  So that means I get to work with pat for the Junk Yard Dogs, and the smash…  The JYD actually tired me out pretty good.

The shoulder smash was out of this world painful.  Probably the worst I’ve felt ever at crossfit.  It was such an intense deep pain my eyes were watering.  I couldn’t believe it.  The after feels so dam good though its hard to explain.

For skills we worked on the snatch, I’m getting better but still not there yet. I have a lot of work to do on these movements.  At this point its my mobility holding me back, hips to explode, shoulders to keep the pits out etc etc.


20 Min AMRAP
10 Power Snatch
10 Pull-Up

Score = (Rounds x Weight)x Modifier

I know the pull-ups are going to kill me.  Seems like everything has been pull-ups ever since the day I got them. I guess thats kind of true because I do some EVERY single time I am in the gym.

The power snatch is going to be hard but at 75lbs I should be OK.  I am sure the  later reps I am going to simply be musceling it over my head, but I will focus on NOT doing that.

The early rounds go pretty good but by round 5 the pull-ups are killing me, I’m doing them one at a time sometimes two.  I really need to get over myself and start practicing kipping these.  This strict business is making me stronger but is also killing my energy.

For the most part my form during the power snatch was pretty good.  I would say if I kept at this lift it would be one I could get very good at.  If I can get my hips in there I’m going to be insanely strong at this.

My Score 7.3r @ 75lbs = 547.5




2013 – Workout #4

Friday night with Jason at SISU

For some reason its always nice to workout hard at the end of the week.  There is something about setting up for the weekend that seems to make working out fun on Fridays.  Maybe its stress relief.

Warmup was pretty standard, nothing too crazy.  I got some coaching on the med ball clean, I can always use that.  But I am getting better.

For Skills we spent some time on Mobility for the hips and doing some work on the snatch.  It was pretty low key.

The workout:

15 minute AMRAP

1) Max Snatch 75/50
2) 10 Burpee Pull-Ups

We are going to do this in a team of three, funny only three people showed up to workout at 6:30PM on a Friday, guess there are only so many mental people…  But the three of us would tag team this.  One Doing the burpee pull-ups, while the other does the snatch and then one resting.  Jason made it clear that this would actually be harder setup this way.  As I started to lay it out, I believed him.

I started on the pull-ups.  Burpee pull-gosh how to makea burpee that much more gross.  As we switched stations we just counted up our snatches, total would be our score.  I did really well on the burpee pull-ups, and for some reason mentally I had a tough time with the snatches, getting 11, 8 etc etc.  At such a light weight I thought I could do more but I simply didn’t.

The end of this workout was a heroic effort by all of us.  Jason was relentless on  not letting any of us rest in any way.  While it was happening I couldn’t help but think he was pissed.  Afterwards he had us do even more, a 500M Row and some  stretches. Scorpion and table tops.

I didn’t resemble either one of those things, my table top would have made some people cry, other laugh but most importantly no one would be eating off that table.

But when I look back at it, its what I needed.  I’ve made it to class a bit early this week and have been able to just watch Jason coach.  Jason is a great coach, he breaks stuff down and makes us better every single day.  His focus while coaching shows his dedication to us.

Our Score 145