Snatch Strategies for CrossFit Workouts and Competitions

"After all, it comes down
to physics, right? Well, maybe not, or perhaps it’s more
accurate to say that maybe the physics are different at
light loads."

The Physics wouldn't change. However, if the pulling motion changes we would have a new set of mechanical levers to account for and in the case of lighter loads the body-weight of an athlete may be symmetrically "canceling-out" certain aspects of the lift that must be accounted for in the "traditional" snatch to complete the lift - this is still a Physics question, and seems intuitive, but we should still prove it before assuming anything more. One might suspect that this explains why we are observing athletes gravitating towards other forms of the lift with less mass, they can accomplish more work in less time due to symmetries of the movement with "lighter loads". The answer to a question about efficiency of movement will invoke Physics, at least in part.

More articles like this please!

Being many miles away from other CrossFitters means sometimes not being aware of other methods of movement in the wider community.

Valuable stuff, Thanks Dave!

Great read and supporting videos, well played!

Thanks for this one! Just did my first high rep snatch WOD two days ago (Isabel), and am looking forward to many more. The article gives me a few things to consider in bringing my times down, that I may not have given much thought to. All the little things add up so much in these high powered workouts. Would love to see more articles with tips and tricks on how to get faster times with less effort...

Great article more like it please.

Dave,
Excellent article brother. Really like how you posted it in conjunction with today's WOD. Would love to see more of that. Cannot thank Coach, Op Phoenix, the CF staff enough for the gear we're using out here in Afghanistan.

Semper Fi!
Jordan

Well spoken boss.

I would follow the crowd and say well placed and that follow ups like this have a home. Its all about options and the quote on the main site today says it well:

"We cannot advance without new experiments in living, but no wise man tries every day what he has proved wrong the day before."

Try all the one explained see what works for you and where, then keep the rest in your pocket for someone else who may need it later,

Dave, Tony, Coach:

Very well done, all the way around. I'll give this a shake today when I get a chance to try "Randy."

Dale

very helpful article considering todays wod.

its funny, i cant seem to find articles for techniques for high rep snatches in the journal of strength and conditioning research. or decent 1RM snatch technique for that matter.

The timing of this article is perfect for everyone here at CrossFit VictriX. It will be on the blog with tomorrow's workout.

Thanks again Dave!

Careful.

I agree w/ the basic premise: optimal technique for high reps at submaximal loads is different than for maximal loads. I would still urge people to spend time on the lifts and develop solid technique that allows them to pull a decent 1RM (such as bodyweight).

You'll get massive carryover from being able to lift heavy maximal weights with good technique and then modifying the technique to be as efficient as possible w/ submax weights. The same cannot be said for trying to somehow scale optimal high rep/submax technique up to maximal technique.

Not that I think it was the authors intent, but don't use this article as an excuse not to work on solid technique to snatch heavy weights.

I agree with Peter, I know that this is a supposed no no. But I took a break from CrossFit and just did OLY for about 6 months. I would incorporate 1 CrossFit workout a week just to keep my hand in it. Anyways the results and carry over that came with me when I came back to CrossFit were better then anything else tried like SS or CFSB. Not that they are bad I am just simply stated what gave me the best bang for well my time so to speak.

Michael it's a yes yes