Description

See "power snatch". Use a single dumbbell to perform a power snatch. The movement starts with any part of the dumbbell in contact with the ground. The weight must be received overhead at any squat depth above parallel. The movement is completed by standing up to full hip and knee extension and the weight held overhead.

Equipment

  • Rogue Dumbbells
    Rogue's Rubber Hex Dumbbells are available in weights ranging from 2.5LB up to 125LB The easy-grip handle measures 25mm in diameter for the smaller dumbbells up to 20LB and 35mm for dumbells 25LB up to 125LB.

CrossFit Journal Articles

  • Dumbbell
    What we discovered during the post-assessment phase of the program that included agility testing, speed and power was that the kids using dumbbells improved as much, if not more than the older kids using the barbells. Now I understand that it was not a co
  • The Dumbbell Snatch
    Up until now the focus of our dumbbell work has been primarily on the slow lifts. These are essential to building foundational strength and should always be in your training movement pool.

Olympic Lifting

Coach Burgener knows more about Olympic Lifting than anyone on this planet. If you want to improve your snatch and/or clean & jerk then you NEED to attend the CrossFit Specialty Course: Weightlifting. If you haven't heard of Coach B then you should slap yourself. Check out these CrossFit Journal articles for more info: The Burgener Warmup, The Stance, Clean & Jerk, Receiving The Bar, and Snatch Grip Position

Power Lifting

Improve your Deadlift, Bench Press and Backsquat with the CrossFit Specialty Course: Conjugate Methods. If Louie Simmons is good enough for the various NFL and NCAA football programs then he's good enough for you. Check out these CrossFit Journal articles for more info: Louie on the Conjugate System and Dynamic-Effort Day