20 minutes to establish max Snatch

20 minutes to establish max Front squat
followed by max effort 500m row test

Post loads and row time to comments.


CrossFit Games athlete profile, Spencer Hendel, CrossFit NYC


Getting under the bar

Getting under the bar is hard. It seems unnatural to drive your body down underneath a very heavy barbell, but every Olympic lift not only requires it, they all demand that you pull your body under the barbell aggressively. Any hesitation, and you will lose the lift.

From the ground, the lifter generates momentum on the barbell by shrugging the knees, hips, torso and shoulders vertically, and if done correctly, there is a split second where the bar will defy gravity and float. In that exact moment, the lifter must pull their body down under the weight.

It goes something like this:

Watch this video, and see if you can spot the moment where the athlete pulls himself down under the barbell..and the bar has 550lbs. on it. The only way to get under it is to move aggressively and FAST.

You cannot be scared or intimidated when you are moving weight around, whether it’s 550 lbs. or 65 lbs. You have to get under the bar with speed and aggression.

Read more from Weightlifting Wise on how to get under the bar.

(Read the full collection of articles on Weightlifting Wise here.) Post thoughts to comments.

Thursday WOD, April 18, 2013

8 thoughts on “Thursday WOD, April 18, 2013

  • April 18, 2013 at 10:35 am

    whoops, guess i forgot to row, ran out of time!

    Got a pretty exciting PR this morning – 205# Snatch! Finally above 200!

    Then 305# Front Squat, just under my PR.

  • April 18, 2013 at 11:46 am

    Snatch 85 lbs. form needs wking on.
    Front squat 175 lbs new PR was happy to get that.

  • April 18, 2013 at 6:21 pm

    #270 fs PR
    #1:24 row

  • April 18, 2013 at 6:37 pm

    #300 FS
    155# Snatch
    1:32 row

  • April 18, 2013 at 8:07 pm

    Snatch 135 tried for 145 got it overhead three time but couldn’t stand up couldn’t figure out what I was doing wrong. 205 FS 1:36 500 row

  • April 18, 2013 at 8:46 pm

    245 front squat
    155 snatch
    1:35 500 meter row

  • April 19, 2013 at 10:31 am

    Pretty excited!!! My previous recorded Snatch PR was 145, today 170lbs, 5lb PR on FS 285, rowed 1:33 also a PR! Overall great gym experience and I didn’t even feel like going, goes to show you….you need to always try your best, even if you’re not feeling it!

  • April 22, 2013 at 6:59 pm

    Snatch 171#. New PR by 10#. Really happy!!
    Front Squat 220#. Missed PR.
    500m row 1:35 new PR
    Ben, you were the inspiration for me. I wasn’t feeling it either and decided to go anyway. Glad I did.

Comments are closed.