For max load:

Snatch: 1-1-1-1-1-1-1

Post max load completed to comments.


A little rain never hurt anybody.  James doing waiter carry lunges.


Ah yes… the snatch.  Let the jokes begin.  Simply put, the snatch is the world's quickest lift.  Complicated lift?  Absolutely.  Worth your time, patience, and energy? Without a doubt.  Here are some reminders to help you on your way, taken from the April 2004 Crossfit Journal:


1.) Look straight ahead. 

2.) "Overhead squat wide" grip.

3.) Back arched.

4.) Extend hips and legs slowly. 

5.) Explode at the top of thighs. 

6.) Keep arms locked until hips/legs are at full extension.

7.) Duck under and catch in full squat with arms locked overhead.

8.) Rise to full extension


  1. Jeff McD :

    Check out this video. This Sgt of Marines gave me some motivation today and reminded me that no matter what wall is front of me, I can bust through it!!! Oh, check out the shirt he is wearing…..

  2. AmySchaeffer :

    Yesterday I found myself in quite the dilemma: I had groceries in one hand and a twelve in the other and a barracade of shopping carts in front of me. I saw two choices: hurdle jump over the carts and risk dropping the booze or kettle bell snatch my goods….. I snatched those bitches! Thanks Crossfit for allowing me to be the most efficient drunk I can possibly be!

  3. Matt :

    Awesome video Jeff, thanks for sharing it. Hooray for CF!

  4. Erin :

    Amy–you crack me up! Way to utilize “functional movements” at such a critical time! 🙂
    Update on Mt. Bierstadt tomorrow!
    For those of you not camping and who want to go up and hike tomorrow we are meeting at my house at 7:30 am. 4311 W. 30th Ave Denver, 80212. Not too far from Verve.
    It is supposed to be a little overcast and raining so be prepared with warm, dry clothing!
    Should be a fun hike! Happy 4th to everyone!

  5. Joylyn :

    Amy–you always speak to my heart and bring a tear of laughter to my face….thanks.
    Yay for Mt Bierstadt tomorrow and BBQ @ the Andersons! Happy 4th to you all!

Speak Your Mind