Warm up:
2 rounds of:

5 Hang clean and press (bar only)
5 Front squats with bar
5 Pull ups
5 Burpees
5 Box jumps

7 sets of 2 snatches @ 80% of 1 rep max (lift every 90 seconds)**

**See note below on FINISH!

For time:

100 Double unders
(Reps 15-12-9-6-3 of: Handstand pushups and Pull-ups)
100 Double unders

Post snatch loads and WOD time to comments.



The “FINISH” in Olympic Lifting is crucial in generating momentum on the barbell. It’s a tough position to get to and one that can be easily missed. It takes patience to get here because mentally, it just seems wrong to push your body down under heavy weight. Gravity is not a weight lifter’s friend….but, lucky for us, we have MOMENTUM, also known as our BFF.

The key to getting a good lift is speed through the middle. Concentrate on being speed strong, not weight strong. What’s the difference? Glad you asked….

Remember our friend Ilya Ilin?. He’s SPEED STRONG. The only way he can move 400+ pounds over his head is to be FAST under the bar. How? He gets a big finish, generates momentum on the barbell (causing it to float up against our enemy gravity), and he moves under it FAST. The key though, is the FINISH. If he misses this position, it doesn’t matter how fast he is, he’ll miss the lift. Gravity takes over when there isn’t enough momentum on the barbell.

Look at every picture on this page – notice the position of the shoulders, the placement of the bar, and the feet. It’s the same in every picture. That’s FINISH!

A little side note….notice the position of the shoulders in every picture. They are behind the bar. A common fault in the finish is to “hang out at the top”, that is, to shrug in a vertical direction, driving the shoulders up, rather than back. If you do this, it’s likely your face will collide with the bar – don’t do that. It hurts.

So how do you practice getting your shoulders behind the bar? First, DO NOT LEAN BACK. This position is not created by leaning back. It is created by keeping the bar close to the body, and if you keep the bar close, the path of the bar will naturally go “back”, forcing your shoulders behind the bar. Our friend momentum will help us out.

Second way to practice: DO THE BURGENER WARM UP every single day. Teach your body to move with momentum. Be diligent and practice perfect technique. Listen to what Coach B says in this video: listen for when he says, “gets your shoulders behind the bar”, “keep the bar close”, “get speed on the bar”. It all comes back to our friend momentum.

Post thoughts to comments.

Thursday WOD, June 7, 2012

6 thoughts on “Thursday WOD, June 7, 2012

  • June 6, 2012 at 5:36 pm

    Here’s another great sequence of pictures for snatch. Check out the positions and notice the path of the bar, his shoulders and feet.

    I forgot to post this sequence yesterday for C&J . Check out the bar path and how close Chad keeps the bar to his body (in addition to the fact he doesn’t pull the bar up, rather he pushes his body DOWN under it.)

    (I posted these on the CrossFit Seven facebook page too)

  • June 7, 2012 at 6:38 am

    I hate double unders!!!

  • June 7, 2012 at 9:39 am

    FYI – there will not be a Saturday 9am WOD at CF7 – if you want to WOD, head over to Luke’s Locker at 10am for CF Hope. We will all be over there!

  • June 7, 2012 at 1:14 pm

    135 lb snatch

    Leanfit with row @ 115# – 12:07

    That was a burner! Nice work Pau-Kune. Never give up. I hear I was done with my Ryan Special before you finished.

  • June 7, 2012 at 4:22 pm

    9:29 RX. I hate handstand pushups, had to kip on at least half of them…

  • June 7, 2012 at 5:19 pm

    12:30 had to do SU. Still trying tiger use to the new rope. Really likes this WOD

Comments are closed.