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Snatch 101

CrossFit Victoria BC - Donald's sweat storm
Donald's sweat storm

You may have heard these words around the gym…. snatch, power snatch,  hang snatch,  and the list goes on.  I am going to explain what each of these mean, so that when they show up in the WOD (like today), you know exactly what they are.  Click on the links to watch a video of each.

1.  Snatch – a snatch starts from the ground (deadlift starting position) with a wider than normal grip approximately double the width of your shoulders, create momentum on the barbell and pull yourself under the bar and land in a full squat.

2.  High Hang – starting a movement from a standing position, then slide the bar down the legs to about mid thigh, chest is over the bar.

2.  Hang Snatch – is a snatch that starts from the high hang with a wider than normal grip approximately double the width of your shoulders, create momentum on the barbell and pull yourself under the bar and land in a full squat.

3.  Power Snatch – is a snatch that starts from the ground (deadlift starting position) with a wider than normal grip approximately double the width of your shoulders, create momentum on the barbell and pull yourself under the bar and land in approximately a quarter of a squat.  You produce enough power in the legs to catch the barbell high.

4.  Hang Power Snatch – is a snatch that starts from the high hang with a wider than normal grip approximately double the width of your shoulders, create momentum on the barbell and pull yourself under the bar and land in approximately a quarter of a squat. You produce enough power in the legs to catch the barbell high.

5.  Split Snatch – same as a snatch but you are catching the weight in a split compared to a squat.

Check out Josh Everette doing “Isabel”

Today’s Workout:

Buy In – Burgener warm-up, 2x with pvc, snatch technique refresher.

WOD: “Isabel”

30 repetitions of snatches from the floor to overhead

Elite: 95/135
Zone 4: 75/115
Zone 3: 55/95
Zone 2: 45/65

Zone 1: 25/45

Cash Out – 4x max rep double unders

12 thoughts to “Snatch 101”

  1. This is the sweetest video! This was from our CrossFit Certification Seminar in California this May. Nothing like a little lunch break performance from Coach Josh! So inspiring.

    I’m bummed to be missing this WOD! Now that I’m getting over my fear of the Snatch, I’ve been wanting to try it. Have fun, guys!

  2. First time attempting snatches so scaled way down to something I was comfortable doing without a coach watching.

    Looking forward to trying them again though!

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