Individual Event 5

Snatches with Double-unders

8 rounds (16 minutes) for reps and max loads of:
1 minute to complete 20 Double Unders
1 minute max snatch
On the seventeenth minute, complete as many DU as possible. Each DU in this minute is scored as a tenth of a pound/rep. For example, completing 49 double unders in this minute will add 4.9lbs to your max snatch score.

SCORING: Score is max load, plus 1 pound for every round you complete 20 DU, plus the DU bonus on minute 17 (see above).
Example - Max snatch 120# + 8# for completing all 8 sets of DU + 4.9# for completing 49 DU in last minute = 132.9#

Click here for Movement Standards video.

Paul Lell impersonator

10 min to establish max snatch

Then 10 min AMRAP of
10 hang power snatch (50%-70% of max),
10 overhead squats,
200M run

Post rounds and reps to comments.

Set-Up and Positioning in the Olympic Lifts by Mike Burgener, CrossFit Journal video

CrossFit Games Open Workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

View the full workout description

Submit results prior to Sunday, 5pm PT

SCORES MUST BE SUBMITTED
BEFORE SUNDAY, 5PM PT

"Efficiency Tips: The Snatch" with Eric O'Connor and Chris Spealler, free CrossFit Journal video, preview - [wmv] [mov]

15 min AMRAP of:
5 snatch-grip deadlift (135/95 or 90%1RM snatch)
5 snatch-grip high pulls from high hang
20 snatch grip jumping junges
30 lateral hops over your bar

Big focus on technique today! Keep the barbell in good position on the DL's and high pulls. Jumping lunges are performed with hands on the barbell (barbell stays on the ground); trailing knee touches the ground. Post time to comments.

These videos demonstrate high pulls using a narrow grip. We will do high pulls with a wider, snatch-grip today.
• Sumo Dead Lift High Pull [wmv][mov]
• High Pull, Level II Seminar [wmv][mov]
• Core to Extremity Violation, Pat Sherwood [wmv][mov]

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed. Miranda Oldroyd 2:13 (95lbs), Christopher Stowe 2:44, Rebecca Voigt 2:46 (95lbs), Mary Lampas 3:26 (95lbs), Kristan Clever 18:51 (135lbs). Post time and load to comments.

Snatch Instructions

WOD Demo with Miranda, Chris and Mary - video [wmv] [mov]

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The 2010 CrossFit Games "Awesome" commercial by CrossFit Again Faster - video [wmv] [mov]

Compare to 3/7/11 and 7/30/10.

Max Snatch

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.


Take the words “genetic freak” out of your vocabulary and substitute the words “hard working, committed, and focused” and you will have removed one obstacle to doing things you never thought possible..

Every one needs to snatch so today everyone is a Big Dawg. Lots of Vids on how to do this on the CrossFit Journal. http://journal.crossfit.com
Look up Olympic Lifting or Burgener.

http://media.crossfit.com/cf-video/CrossFit_BurgSnatchFeet.wmv

http://media.crossfit.com/cf-video/CrossFit_BurgSnatchInstruction.wmv

http://media.crossfit.com/cf-video/CrossFit_BurgSnatchJumpLand.wmv

http://media.crossfit.com/cf-video/CrossFit_BurgSnatchThreePulls.wmv

Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps

Jason Khalipa 3:01, Josh Everett 3:29, Nate Beard 4:03, Kristan Clever 3:50 (95lbs), Katie Hogan 5:04 (95lbs), Miranda Oldroyd 5:06 (95lbs).
Post time to comments.

Compare to CrossFit.com 12/27/11.

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.

Rebecca Voigt 8:00/875lbs, Kristan Clever 9:50/444lbs.
Post time and total of all successful snatches to comments. Do not count missed reps.

Compare to 7/14/11.