How’s your Snatch?


Snatch 101 – Sunday, March 18th

9:00am – 11:00am

Come learn how to Snatch!

This seminar will deliver a comprehensive understanding of the snatch. We will break down the snatch into skill transfer exercises and then put it all together to perform the Olympic Movement.  Learn tricks on how to get under the bar faster and become a more efficient Olympic lifter.

After this seminar you will know the difference between:

  1. Snatch
  2. Power Snatch
  3. Hang Snatch
  4. Hang Power Snatch

Register online

Free for Members / $40 for Non-members

Remember that the seminar is not just for new athletes. The seminar is for all members to freshen up on your technique! If you are a new member, it is required that you attend minimum one Foundation Seminar within your first month of classes.

Today’s Workout

Buy-In – Sumo Deadlift 5 x 5 reps
* Maintain a tight core during the whole movement
* Keep the knees out and chest up high
* Increase weight each set working up to a moderate set of 5

WOD – “Cherry Picker” or “The Rabbit”. Your choice of either workout; do you want to run or row?
This is for all you Cherry Pickers!  If you are a cherry picker, you better come out to the workout today or someone may call you out on here 😉

“Cherry Picker”
For time:
800m run
20 burpees
400m run
20 burpees
400m run
20 burpees
800m run

“The Rabbit”
5 rounds for time of:
Row 300 (girls)/  400 (guys)
15 burpees

Zone 1 – scale both workouts as needed

Cash Out – MWOD Goat Day!

* Choose something to mobilize that you tend to neglect
* Ask your Coach what to do if you are unsure



More Posts

Summer Indulgence

Fresh local Strawberries are now available. These delicious little berries are rich in polyphenols which are known for their antioxidant, anti-inflammatory, and anti-aging benefits. Here

It’s a Fight Gone, Whatt?

Good… I hope! Wod tips: Choosing a different starting position can affect your score! We’ve found that starting on the row, or starting on box