A Note On Snatching, And Labor Day Schedule

A Note On Snatching, And Labor Day Schedule

Notes on Today: We did a solid amount of snatches today/yesterday/Thursday. Bad programming? Matter of opinion. Crazy programming? Matter of opinion again. Forgetful programmer and webpage operator? More of a strong possibility than the others, but straight from the horses mouth I can say it is not.

Believe it or not there was some method to the madness. While I know a lot of people don’t come on Thursdays, it still was an opportunity to spread the learning of snatching across multiple days and sessions rather than just one (too) short period of time we always have to try and master it.

Today with the Squat Snatch I want you to think about the Power Snatches you did today and repeat that same movement with the squat snatch. Imagine a 15s video of you snatching a full from the floor Squat Snatch, all 15s being the movement start to finish. The Hang Power Snatch would be that video starting at approximately 5 seconds in when you are passing your knees and into your launch position, and the video would end at the start of the catch position before you descended into your squat. In other words, any version of the Snatch (exception the split snatch which we won’t acknowledge existing here) is just a part of the squat snatch taken from the floor.

In short, you need to start attempting to put together the snatch together as one movement regardless of the version, and you want to go about it the same way every time. The sooner you make this connection you sooner you can get comfortable with the squat snatch itself and the variants it spawns. Spend today REALLY working on the movement, your final weight being secondary as a goal.

Labor Day Schedule (For Both Locations) : Regular Schedule Saturday, Closed Sunday and Monday, Regular Schedule Tuesday




Strength : Squat Snatch
EMOM 7m : 2 reps building to heavy

then 8 more minutes done athletes choice structure, working to a HEAVY 1 REP, PR or technical perfection goal.



1) “Amanda” : 9-7-5 reps of (12 Minute Loose Time Cap)
Muscle Ups
Squat Snatch 135/95

Scaling Options : Scale to be under the time cap or closest you can (if you are on your 5 your coach will let you finish). Do not do less than these listed combinations. If you would be doing less then do the other WOD option:

  • 5 reps for Muscle Ups with 9-7-5 Squat Snatch if your MU are mostly singles
  • 9-7-5, Bar MU for Ring MU
  • 115/75 for Squat Snatch, doing Ring or Bar MU, all movements 9-7-5


2) Increasing Snatch AMRAP : 12 Minutes
1 Squat Snatch, 60% “Strength” Max
2 Handstand Pushups
2 Wall Ball

2 Squat Snatch
4 Wall Ball

Increase by 1 Squat Snatch, 2 HSPU, 2 Wall Ball for 12 minutes for Max Reps



Core : 3 Rounds, each movement 60s
Forearm Plank Hold
Side Plank Hold (R)
Side Plank Hold (L)
Hollow Hold Flutter Kicks

Conditioning : 12m AMRAP
2 KB Swing, full OH
2 KB Squat
2 Burpees
3 KB Swing
4 KB Squat
3 Burpees
4 KB Swing
6 Squat
4 Burpee

Increase by 1 Swing, 2 Squats, 1 Burpee each round for 12 minutes


The Program

1. Strength and WOD, “Amanda” if able to do any Ring MU

2. EMOM 14m
O: 7 Overhead Squat, taken from squat snatch
E: Rest


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