One rep on the minute, every minute for 15 minutes of:
One Squat Clean (95 lb./65 lb.)
One Power Snatch

(Advanced weight is 135lb./95 lb.)

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Part of your warm up every day needs to include the Burgener Warm Up. It will help you develop confidence in moving through the snatch, developing speed through the middle for both snatch and clean, and help solidify your footwork. Start with PVC pipe and work your way up to using the bar to do this warm up…It shouldn’t take you more than five minutes each day, and it will add more to your skill set than you ever could imagine.

Here is another version…the guy doesn’t have the best form overhead, but both the progression and explanaton of the movements are good.

Over the last couple of weeks, whenever snatch came up in WOD, I heard quite a bit of rumbling and grumbling, that snatches are frustrating, you felt you weren’t good at them, and they were hard.

Yes, snatches are complicated, and they can be very frustrating. The only way to get better is to practice consistently and not just on the days they are in WOD. Here are three things you can do to improve your snatch:

1. Do the Burgener warmup every day, and I promise you will see improvements in your speed. Be diligent in your efforts -whatever you practice in warm up, you will repeat in WOD. Make sure in warm up, you hit all of the positions and square away your footwork.

2. Do hang snatches once or twice a week to get used to the movements in a snatch. Get used to squatting the weight as well. If you do a hang power snatch, be sure to overhead squat the weight once it is overhead to develop confidence under the bar.

3. Work from the top-down, not floor-up. Once you have the hang snatch down, move the bar down to mid-thigh. Snatch from there. Get confident from mid-thigh, then go below the knee. From below the knee, go to the floor. (Once you get to the floor, remember you have to hit every position on the way up too!) These progressions will take time. Be patient, and do not move to the next position without mastering the one before. Do not increase to a weight your technique will not support.

Perfect practice makes perfect. Start practicing today!

Thursday WOD, July 22, 2010

12 thoughts on “Thursday WOD, July 22, 2010

  • July 21, 2010 at 9:01 pm

    New people at the 4:30 class will NOT be doing this workout.

  • July 22, 2010 at 9:13 am

    did yesterday’s cf7 wod.:

    7 rounds for time:
    200m run
    3 deads
    2 cleans
    1 jerks

    @ 185#… 8:44

  • July 22, 2010 at 9:29 am

    “Mile Sandwich ” from CF in Austin

    mile run 8:20
    100 push ups
    200 kettlebells
    300 air squats
    mike run 9:13
    time: 29:45

  • July 22, 2010 at 1:05 pm

    Why is that a mile sandwich? A sandwich is based on what’s in the middle. In that workout, the mile is the bread.

  • July 22, 2010 at 1:36 pm

    Hey Max if one were looking to achieve more with this workout, could you set up two bars with different weights to say squat clean a heavier weight and snatch a lighter one? Or does that defeat the wod?

  • July 22, 2010 at 2:14 pm

    Hmmm don’t know.. but that’s what it was… I think.

  • July 22, 2010 at 2:58 pm

    Would love to see this as skill work some time, separate of a WOD.

  • July 22, 2010 at 3:04 pm

    6pm class – I will be, at Ronin’s request, going over some snatch skills before the class tonight, around 5:30ish. Cmon by and lets learn to snatch!!!

  • July 22, 2010 at 4:12 pm

    Aw man.. I wanna learn to snatch..

    5 mile tempo run, 7:30 pace

  • July 22, 2010 at 7:22 pm

    Seven rounds for time of:
    205 pound Clean, 3 reps
    4 handstand push-up-9:30
    rest 2 min 3 attempts at rack jerk 225-245-275F
    rest 2 min 30 DL 275 4:28

  • July 22, 2010 at 8:38 pm

    I did this with 155 on the cleans and 135 on the snatch. It wasn’t difficult. I don’t like this style of WOD. It needs to increase in reps or weight each minute to make it difficult.

  • July 22, 2010 at 9:15 pm

    i did 135# for squat clean and power snatch…
    every 30 seconds instead of every minute.

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