Warm-Up.
Followed by…
Then…
A.
Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 2 reps @ 65-70% of 1-RM Snatch
Rest 60 seconds, and then…
Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch + Snatch @ 75-85% of 1-RM Snatch
B.
Three rounds for time of:
10 Snatches (135/95 lbs)
15 Toes to Bar
Warm-up
A) 2 Hang snatch: 70-70-73-73 kg
Hang Snatch + Snatch: 78-80-84-88-90-90 kg
B) Metcon: 5’01 (RX)
PR. 160 (worked up been 2DLng)
A. 105
B. 120
Rx. 7 min
A. 40kg/50kg
B. 9:08@40kg
A. 4 sets @ 185
6 sets @ 195
B. Rx @ 5:22
A: 45, then 53 kg; technique felt better and safe this time with the barbell complex; low weight for a better technique
B: 9:36 @ 45 kg;
A1. up to 105
A2. 135 each set
B. 8:44 105 on the snatches
C. It was a sunny warm day so I added in 4-400m runs which were all 1:45-1:50.
I forgot to post earlier. It was good to get back in the rhythm after being sick.
A1. HSS x 2: 115/115/125/225
A2. HSS + SS: 125/125/135/135/140/140
B. Oh boy this went off the rails 3rd set. Hit the wall SS and lots of real slow singles and misses.
Rx 11:50
A. Hang Snatch x 2, E90”OM
125, 125, 130, 135
Hang Snatch + Snatch, E90”OM
145,145,155,155,160,150
B. 6:48
C. Crossover Symmetry + GHDs
Off the radar as far as posting last week…got in all the workouts..just fell behind on posting. I assure you that I did NOTHING spectacular…just getting the good work in. Love the WU!! A1. Hang Snatch x 2 – all at 65# A2. Hang Snatch + Snatch – all at 75# ***Got in some video time for these and wow…I was actually keeping the bar close and hitting full extension on most them. With that being said…I opted NOT to do BB snatches in the metcon! B. 3 Rounds for time – 3:43 10 Alt DB power snatch @ 35#… Read more »
You flew on B Candy! Great job!
Your work last week was definitely spectacular. Maybe not compared to what you would like, but think about all the people you pass by each day that won’t start putting work in.
A.
Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 2 reps @ 65-70% of 1-RM Snatch
– 50kg
Rest 60 seconds, and then…
Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch + Snatch @ 75-85% of 1-RM Snatch
-50/50/50/50/55/55kg
– I don’t know my rm of snatch yet
B.
Three rounds for time of:
10 Snatches (55kg)
15 Toes to Bar
– 10’36 with 50kg.
A1. 70#/75/75/80
A2. 80#/85/85/90- missed the hang snatch/90/90
Snatches felt super hard today.
B. 6:52- did power snatches
Did you party it up last night? 🙂
Haha! Maybe… ? You?! This workout was like, wake up and work off all the crap you ate/drank yesterday! It’s Monday!
… format as Rx w/ Power Snatch
A1. HPS x 2: 115, 115, 125, 125
A2. HPS + PS: 135, 140, 145, 150, 155, 160 (f.1)
… missed the HPS at 160.
B. For time: 500m Row | 50 – 45# DB alternating power snatch | 500m Row
6:30
… wanted to keep moving but was feeling a little tight and muddy this morning – compromises.
Great work for tight and muddy Chris…but I know exactly how you’re feelin!
Invictus warm up
Emom 90 sec 4 sets
Hang snatch x 2
115-120-125-130
Rest 1 min
Emom 90 sec 6 sets
135-140-145-155-155-155
Conditioning 3 rounds for time
Hang snatch 115 x 10
15 toe to bar
5:42
A. E1:30×4- 2 hang snatch 110/115/120/120#
B. E1:30×6- 1 hang + 1 snatch 125/135/135/140#x3
C. 3 rounds for time: 4:27RX
Went with CJ this am. 90sec
1HCJ + 1CJ
115lb /125/135/140
CJ
145/165/165/165/165
3R4T
10 G20H 115lb
15 T2B
9:15
Oooohhh Boy…you know its been a long day when you start reading this post and think “who is CJ and where did they go”. Yup…I’m only blonde on the inside. Great work JB!!
Lol! Got a good chuckle from that!
8:39 I’m new to snatches so I only did 50 kg to keep it safe. I feel really tight in my hips if anyone has any recommendations on stretches
Hi Jason!
I have lots of suggestions 🙂
Let me throw a couple your way for stretches:
Perfect Stretch
https://youtu.be/wJogO1Lqv8M
Hip Internal Rotation Drills to Prepare for Squatting
https://www.crossfitinvictus.com/blog/hip-internal-rotation-drills-to-prepare-you-for-squatting-and-more/
Band Distracted Hip Flexor Stretch
https://youtu.be/DlQM0Ye5bxA
You might also consider this theory about weak hip flexors being the culprits:
https://www.crossfitinvictus.com/blog/tight-hips-try-planking/
Awesome! Thank you!
A. Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 2 reps @ 65-70% of 1-RM Snatch
@55kg
Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch + Snatch @ 75-85% of 1-RM Snatch
@60kg
B. 3 rds for time 11’00
Slow but steady and focusing on technique
I A. Over head squat 5×2 @80,80,85,85,85
Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 2 reps @ 65-70% of 1-RM Snatch
55kg
Rest 60 seconds, and then…
Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch + Snatch @ 75-85% of 1-RM Snatch
62.5kg
B.
Three rounds for time of:
10 Snatches (50kg)
15 Toes to Bar
7:30
10 chin ups
20 dips
30 sec hollow hold
1 min rest x 3