A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch
The weight should be constantly building throughout the 18 minutes of this session.
B.
For time:
1000 Meter Row
30 Burpees Over the Barbell
15 Hang Power Snatches (155/105 lbs)
A.
75,75,75#
80,80,80#
85,85,85#
B.
13:05 @ 75#
A. Did hang power snatch. Worked up to 135 and stayed there because some felt good, some felt sloppy.
B. 10:24 @ 125#. Ego wanted to do 135, brain wanted to do 115#, so we split the difference at 125#.
Been following for last 2 months or so 5-6 days/week but haven’t been posting.
A. Worked to 195#. Missed about 50%. No mojo today. 195 should be a working weight. Nothing felt right.
B. 10:03 RX
A. 95, 115, 135
155, 165, 175
185, 195, 195
(One extra at 205- Squat Snatch Only)
B. 7:15 @ 135#
Snatch form is garbage so I did some technique work with the bar but did the workout doing powercleans. I workout at home and have no interest in injuring myself.
A. lbs
95,105,115 (snatch)
135,145,155, 165,175,196 Powercleans
B. subbed 2k bike for the row and 15 powercleans for the snatches
9:54
A.
55, 65, 70
75, 80, 85
90, 95, 95
B. 8:50
Scaled to 75.
Last Friday worked on hang snatch and snatch at lighter weight staton heels and good form so stayed lighter today too A1. 55/60/65 A2. 70/75/80 A3. 85/ 90 landed on toes and PS so stay at 90/ 90- PS not on toes B. 1000m row 3:56 30 burpees 7:30 (no room for over bar so it’s slow and cardio ick) 15 hang power snatch at 75# 4/1/3/3/2/2 Broken was all mental after I went to feed the dog and found a Hawaiian centipede in her bowl.. website won’t let me attach the video or I’d show you all they are… Read more »
Last Friday worked on hang snatch and snatch at lighter weight staton heels and good form so stayed lighter today too
A1. 55/60/65
A2. 70/75/80
A3. 85/ 90 landed on toes and PS so stay at 90/ 90- PS not on toes
B.
1000m row 3:56
30 burpees 7:30 (no room for over bar so it’s slow and cardio ick)
15 hang power snatch at 75#
4/1/3/3/2/2
Broken was all mental after I went to feed the dog and food the below video
A: 95/115/135+135/145/155+155/155/155
Lift-off on the SLO+S was really slow. Raised start height with plates and that seemed to help.
B: 13:23 @135#
C: 5 sets Max pull-ups, 3 sets Max sit-ups, & 3 sets: 10 4 count reverse crunch + 10 butterfly sit-ups
D: 5k row
Dropped in at a box while traveling for work. Here was the WOD
A. 10 min EMOM
Front squat x 1 with 1 sec pause at bottom
Build up to heavy single
135/155/165/175/185/195/205/215/225/240
Current 1RM is 245 so this was great
B. For time:
3-6-9-12-9-6-3
Over head squat 95#
Bar facing burpees
6:59. Went UB on everything but that 2nd set of 9 was killer for both movements.
Can’t wait to see what the 5:30am class is tomorrow…. Ugh, not a morning workout person but I have to get it in.
Great work on the squats and flying through B!
A. Snatch
HHS: 65,75,85
HS: 95,105,115
LO/S: 125,135,140
5 lb more on last rep then last time
B. Scaled to 115 for snatches. Wasn’t going to be to grip anymore for 15 reps.
7:52
A) 45,65,75,85,85,95,95,105,105
B) 9:10 105 hang snatch.
That was a fun chipper. It’s nice to do those and break up the RFT workouts. Thanks again for the warmup. It really makes life easier for us! Good job everyone keep at it. Back from all my vacations should be more regular.
A. Snatch
HS: 65,75,85
HHS: 95,105,115
LO/S: 125,135,140
5lbs more on last rep then last time. Also felt better.
B. Scaled snatch to 115. Wasn’t going to be able to grip any more for 15 reps.
7:52
A. Snatch
HS: 65,75,85
HHS: 85,105,115
2 LO/1 S: 125,135,140
5lbs more then last time and felt better
B. Scaled snatches to 115.
7:52
Luke
A. 135,149,145,155,160,165,170,175,180x
Missed forward.
B. 10:25
Hotel WOD
Loredo: 6 rounds:
400m
24 squats
24 push-ups
24 lunges
-22:24
25 man-makers (35# DBs)- 5:23
Rest 3 min
25 man-makers (35# DBs)- 5:31
6 min plank
That’s quite a Monday
Preceded by quite a weekend ?
Super fast Loredo!! I had fun trying it on saturday. Nice work as always bro
Back from doctor-mandated two week hiatus. Felt great although I have some catchup to do!
A.
95, 105, 115#
125, 125, 130
135 (f), 135, 145#
B. 9:22 @ 85#
Welcome back!
Just living in your shadow, longhorn!
Good to see u back
Today was kinda up and down for me.
A: Really happy with the Snatch. Went 5lbs more than last time.
High Hang: 140, 170, 175
Hang Snatch: 175, 190, 195
Liftoff+Snatch: 200, 205, 210
B: Really disappointed. Hang snatches are not my strength and I knew they were gonna be weak.
Time was 8:29 RX. Got done with Burpees at 5:00 and it took 3.5 mins just to get 15 Reps and I missed 2 of them. Oh well onward..
That looks like a pretty damn good time for ‘weak’ hang snatches – great job chase. Oh, how’d the comp go this wknd?
I won it!
AWESOME, CONGRATS!!!
Congrats, that is awesome!
8:29 is still a really good time. But regardless, I challenge you to change your perspective on it….we talk about mindset a lot at Invictus and how important it is for athletes. Rather than being disappointed, perhaps it’s just “hey, hang snatches aren’t my thing, but I gave it 100% and didn’t quit” or “this is motivation to keep working hard” — I speak on this because I had a similar thought process after the metcon today. I didn’t finish as quickly as I wanted, but also remembered that I was feeling sluggish and lethargic before the workout even started… Read more »
Thank you!
Squat cycle deload week
4 sets 2 fs/4 bs at 157.5 lb
The weight was light so I focused on getting great depth and took a quick pause at the bottom of each rep. Next Monday, I test the front squat.
Metcon:
21, 15, 9
135 lb front squat (UB, 10/5, UB)
60 lb KBs all UB
400m run slow right around 2 min each
12:09
Cash out 200m 44 lb kb front rack carry
Can’t wait to see u crush a PR next Monday. Are you testing front and back? That is one helluva metcon too btw
Thanks man! Yeah back squat is next Thursday. Yeah the metcon was tough. My quads and butt were on fire!
Omg i’m sure – if i ever dared try that metcon i can def see myself running (as @disqus_ur8znJU3mm:disqus likes to call it) like a newborn deer
Feel free to give it a go!
A. Snatch Complex (as Rx)
HHS: 115, 125, 135
HS: 140, 145, 150
SLO + S: 155, 160, 165, 170 (Bonus Round)
B. For time: 1000m Row / 30″ – 24″ Box Jumps / 15 – 115# Hang Power Snatch
6:55
… worked up to 155 from the hang (115, 135, 145, 155) – decided that it might take a month to get 15 so nerfed the loading and broke the snatch up 5|5|5 …