Saturday

220611

Workout of the Day

41

Hang squat snatch 3-3-3-3-3-3-3 reps

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Compare to 210707.

Scaling:
Experienced athletes should attempt to hang squat snatch as heavy as possible for each set. Newer athletes should focus on the mechanics of the pull under with a light weight and consider adding in a strength piece.

Beginner Option:
Hang squat snatch 3-3-3-3-3-3-3 reps with a PVC pipe
Front squat 3-3-3-3-3-3-3 reps

Workout Tips

1
Watch

The Hang Snatch

1

There are many variations of the Olympic lifts. The qualifier "hang" describes the starting position of the bar. The hang snatch emphasizes the second and third pulls of the snatch, from the hang position with the bar at the hip to the full overhead squat receiving position and finally to the end of the lift with the bar overhead and the athlete standing. The timing, powerful hip extension, and coordination remain similar to the full snatch. However, the technical demands of arriving at the correct position are reduced compared to pulling the bar from the floor.

Watch The Hang Snatch

Comments on 220611

38 Comments

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Sebastian Wieczorek
February 4th, 2023 at 2:48 pm
Commented on: 220611
next day

7x3 hsqsn singles in kg
50 - 50 - 52,5 - 55 - 55 - 57,5 - 57,5
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Clint Michael
October 24th, 2022 at 11:35 am
Commented on: 220611
95, 95, 95, 100, 105, 110, 115
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Gavin Young
August 2nd, 2022 at 2:29 pm
Commented on: 220611
39 y/o

95,115,135,155,155,155....missed 160 (got 1 rep but couldnt get the 2nd)

TnG
(edited)
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Braxton Glass
July 5th, 2022 at 3:14 pm
Commented on: Workout Tips
58 yo m 5’5” 155lbs

Beginner Option:
Hang squat snatch 3-3-3-3-3-3-3 reps with a PVC pipe
Front squat 3-3-3-3-3-3-3 reps

HSS pvc-15-15-20-20-20-20
FS 45-65-95-95-95-95-95
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Jeff Chalfant
July 2nd, 2022 at 7:43 pm
Commented on: 220611
135-135-140-140-145-145-150-150 (only managed 2 reps each set at 150) Seemed to be limited by my 2nd pull today instead of the squat/overhead position. Warmup was 20 Rkb swings at 70lb. Then barbell snatch specific and band pass throughs. Minimal build up: 3x45, 3x75, 2x105, 2x105, 2x125, 2x125with limited pulling speed on the last set to increase 3rd pull confidence. Last compared to I could find was considerably lighter at 115 across all sets. Felt really good/fresh today. Done before breakfast, but not fasted more than 12 hours

180#43%176cm
(edited)
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Morgan Greene
June 30th, 2022 at 7:22 pm
Commented on: 220611
115-125-130-130-130-130-135
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Dan Morris
June 23rd, 2022 at 1:57 pm
Commented on: 220611
Misread and did 5 only:

95-105-115-125-135

43 / 6’0 / 195
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Jeffrey Howard
June 18th, 2022 at 7:02 pm
Commented on: 220611
M/26/5'8"/170lb
CrossFit AFK

135lb-135lb(1reps)-115lb-115lb-115lb-115lb-115lb (really working on getting my pull under in the 3rd pull faster.)
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James Tucker
June 17th, 2022 at 10:19 pm
Commented on: 220611
75, 95, 105, 115, 125, 135, 145#
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Damian Truchel
June 15th, 2022 at 3:16 pm
Commented on: 220611
40-60-75-85-95(2/3)-85-85kg
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Park Hyunwook
June 14th, 2022 at 8:28 am
Commented on: 220611
m/49/86

hps 95-95-105-115-110-110-110
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Alexandre Beaulieu
June 13th, 2022 at 3:12 pm
Commented on: 220611
95/115/135/155/165/170f/170
175/185 1rep
M/35/192
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Luis Oliveira
June 13th, 2022 at 10:26 am
Commented on: 220611
30 - 35 - 40 - 45 - 50 - 55 - 60 Kg
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Harris Harr
June 13th, 2022 at 12:33 am
Commented on: 220611
55-65-75-85-95-105-115

Hadn't really done these before Saturday, so worked on finding what I could do. Tried 125 after, but dealing with some shoulder pain, so I couldn't really do it without dropping the weight
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James Gentile
June 12th, 2022 at 9:41 pm
Commented on: 220611
95-100-105-105-110-110-115(F)-115

2021 - 95 up to 105 w/ a failure after 2 reps
2020 - 95s, failed at 100

Progress!
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Aaron Brumit
June 12th, 2022 at 3:29 pm
Commented on: 220611
75-85-95-100-105-110-115f on 2-115f
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Coastie Nick
June 12th, 2022 at 2:46 pm
Commented on: 220611
45-60-70-75-80-85-90
210707: 45-55-65-75-85-85-85
201226: 45-55-65-70-75-80-85
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Antonio Alves
June 12th, 2022 at 2:06 pm
Commented on: 220611
Modified:
--
@7,5 kg DB: 
14  + 14 single-arm DB Overhead Squat  (L/R)
14  + 14 single-arm DB Hang Squat Snatch (L/R)

@12,5 kg DB:
14  + 14 single-arm DB Overhead Squat  (L/R)
7 + 7 single-arm DB Hang Power Snatch followed by an Overhead Squat (L/R)
7 single-arm DB Hang Squat Snatch (R)
7 single-arm DB Hang Power Snatch followed by an Overhead Squat (L)
--
Peace.
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Derek Eason
June 12th, 2022 at 2:50 am
Commented on: 220611
Hey Jim! Thanks!

I own CrossFit Train 97333 in Corvallis, Oregon.

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Brian Matero
June 12th, 2022 at 1:05 am
Commented on: 220611
Rx: 95-135-155-175-195-215-230
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Jade Teasdale
June 12th, 2022 at 12:14 am
Commented on: 220611
F/135#s/25yo/5’5”
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Jade Teasdale
June 12th, 2022 at 12:13 am
Commented on: 220611
3 reps of each set for practice! 
45-55-65-75-85-85-85 
(85* 3RM for Hang Sq. Snatch) 
75-75-65-65-55-55-45-45
Still have trouble trusting my squat! I can catch power snatches all day!
5x5 moderate back squat 
[164 is about 80% 1RM]
5 reps of each set
95-115-135-155-165-165-165-165-165
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Ralph Keeley
June 11th, 2022 at 10:41 pm
Commented on: 220611
M/36/6'/172#

115/125/135/145/155/150/145

Deo gratias
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Lincoln Kerger
June 11th, 2022 at 10:38 pm
Commented on: 220611
Similar modification as in 210707
45-105# in 10# increments, minimum 5 reps each weight up to 95 (4 reps) and 105 (3 reps). Plus an extra set at 75# on the back end.
(edited)
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Stacey Thompkins
June 11th, 2022 at 9:49 pm
Commented on: 220611
M/47/6'2"/185#

65/75/85/95/105/115/125#
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Christian Simpson
June 11th, 2022 at 9:43 pm
Commented on: 220611
122620: up to 105#
070721: up to 115
Today: 65/75/85/95/105/115/125f/120f
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Steve Day
June 11th, 2022 at 7:18 pm
Commented on: 220611
85, 90, 95, 100, 105, 110, 115lbs
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Michael Arko
June 11th, 2022 at 6:18 pm
Commented on: 220611
My kryptonite. Just drilled the movement.
60-70-75-75-75-70-70 lbs
I learned a lot in that training video, thanks!
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Jim Rix
June 11th, 2022 at 5:29 pm
Commented on: 220611
Derek, good to see you posting again. Impressive HSS weight!

Where’s your box?
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Jim Rix
June 11th, 2022 at 5:26 pm
Commented on: 220611
Hang squat snatches 10x45-55-65#
Then 21-15-9
burpees
box jumps, 24”
kb swings, 53#
11:50
Been a long time since an old style 21-15-9 workout. 

210707
HSS 10x45-55-65
OHS 10x75-85-95-105
HSS 10x65#

59/5’8”/156
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Travis Schwartz
June 11th, 2022 at 3:58 pm
Commented on: 220611
75-75-85-85-90-95
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Charles Meyers
June 11th, 2022 at 3:08 pm
Commented on: 220611
Hang squat snatch 3-3-3-3-3-3-3 
35-45-55-65-77.5-85-97.5-115x2
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Jonathan Elmore
June 11th, 2022 at 2:37 pm
Commented on: 220611
95-115-115-135-145-155
I thought my weights were great then I realized I was doing hang squat cleans… 
Practiced HSS and OHS 65-65-75-75-85-85
(edited)
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Dave Roberts
June 11th, 2022 at 11:41 am
Commented on: 220611
Beginner option with bar
3-3-3-3-3-3-3 hang squat snatch with bar. Still working on coordination

Front squat
95-135-185-205-225-235(fail)-235(fail)-205
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Amedeo Alessio Cerea
June 11th, 2022 at 7:57 am
Commented on: 220611
30-30-35-35-40-45-50
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Chris Sinagoga
June 11th, 2022 at 4:50 am
Commented on: 220611
Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
High output, long rest. Jumping with heavy weight, emphasis on the landing. Squatting with upright torso and loss of connection.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY		x

SCALING FOR LIMITING FACTORS
Strength - give yourself 1 minute to complete all 3 lifts for each set. resetting grip/bar is okay
Coordination - same format, sets of 10
Balance - keep your feet in same spot and don't count rep if bodyweight shifts
Flexibility - either same format with a pause, or do OHS instead, slow and light

MY STUFF
Sets of 115 and 135, a mix of balance and flexibility scales above (pause and feet didn't shift)

GENERAL FEAR LEVEL: 4
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Derek Eason
June 11th, 2022 at 3:21 am
Commented on: 220611
Rx   165-165-165-170-170-175-180lbs.

*Dropped bar in between reps.

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Christian Simpson
December 23rd, 2019 at 2:40 pm
Commented on: The Hang Snatch 
Warmed up with 45,65,75,85,95 x3
#105/115f/105/110/115f/115f
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