June 25, 2010
June 30, 2010

The snatch balance is all about getting under the bar, an essential skill in Olympic Weightlifting. We worked the progression of pressing, heaving and the “pure” snatch balance. Chris demonstrated excellent speed, which helped everyone to understand the dynamic nature of this movement.



12 MINUTE AMRAP (several scaled versions)



  1. Steph says:

    Wow, look at that, new blog design. I like it!

  2. Sara says:

    I work on the regular snatch balance with very light weight (up to 50 lbs).

    After that instead of snatches I worked on OHS. I did:

    For the metcon I did AMRAP:
    10 GH sit-ups
    10 burpees
    10 push-ups

    This was kind of brutal but got 5 rounds.

    Great modified programming for each of us Tom.

  3. Jade says:

    Damn Reggie….looking good!!!

  4. SaltyHat says:

    look at those back muscles! nice work Reg!

    For the snatch balance, worked two pressing (20k & 40k), one heaving (50k), and three pure snatch balances (40k, 50k, & 60k). For the full snatches, worked up to 75k. Think I made 4 & 2/3 rounds with the metcon – dig the rope climb!

    Awesome class – it was inspiring to watch Tom and Reggie work their snatches, over-head squatting with the bars even when they were strong enough to simply power-snatch the weight. Also, awesome work by Sebastian on the snatches!

  5. Sara says:

    Hey Jade – How are you? We miss you over at CFDC. How is Zach?

  6. Jade says:

    @Sara – Zach is still recovering! He should be cleared to use his shoulders in September. He got a membership at the House of Reps gym, so he’s been doing a lot of cardio work (rowing, running w/weighted vest, etc). He was my ride home from CFDC, so our hiatus will be over soon! I’m still in decent shape, but I’ve lost a lot of strength since my workouts basically consist of body weight only. I hope everyone is doing well!

    @Steph – how is your recovery coming along?

  7. edgy reggie says:

    Snatch balance: Loved it, for I am getting more comfortable with it. I do need to work on my acceleration in getting under the bar, but that will come with time and lots of practice. I worked up to 55.5 kg.

    Snatch: Loved this as well. I worked up to 65kg even though it was a power-snatch-plus-an-overhead-squat (I’m working on squatting on all snatched I perform). Most of my snatches felt good.

    Working out with Tom and Sebastian kept me on my toes (metaphorically speaking, of course)…great work gents!

    Met-con: Interesting, but good. I managed to complete 5-and-2/3 rounds. The rope climb is one of my “goats,” and I am working on it after class.

    All-in-all, it was another good, sweaty workout. 🙂

    @Jade: Thank you. I miss seeing both you and Zach in CrossFit DC.

    @Salty: Thanks, man! I didn’t realize that my back was at the “Christmas tree” stage until I looked at the photo [this wasn’t “photoshopped,” right? :-)] It was equally inspiring to watch you get under the bar as fast as you did with the snatch balances.

    “Not too bad for an old man.” – CFDC’s own ODB

  8. edgy reggie says:

    Oh…and congrats to Sebastian for getting a PR on the snatch and for successfully completing his first rope climb. 🙂 Nice work, dude!