PERFORMANCE
Warm-Up.
“Mind Muscle” Complete Snatch Warm-Up
Followed by…
Two Sets w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving
*Every new line means take a short break before moving to the next movements.
Then…
A.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps @ 55-65% of 1-RM Snatch
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Power Snatch x 2 reps @ 75% of 1-RM Snatch
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + 1 Snatch @ 85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)
B.
“Ingrid”
Ten rounds for time of:
3 Snatches (135/95 lbs)
3 Bar-Facing Burpees
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Box Bear Crawl*
30 seconds of Pigeon Pulses per Leg
60 seconds of Alternating Reverse Lunges
30 seconds of Side Plank Reach Throughs per side
30 seconds of Ground to Sky Reaches
Rest 30 seconds
*For the box bear crawl, you will move 5 feet forward, 5 feet lateral, 5 feet backwards, and 5 feet the other lateral direction, thus making the shape of a box.
When the running clock reaches 15:00, perform the following…
Every 4 minutes, for 24 minutes (6 sets of):
15/10 Calorie Bike or Row
10-15 Bilateral Bent-Over Rows
10-15 Strict Handstand Push-ups OR 30 seconds of Nose to Wall Handstand Hold
NO EQUIPMENT SUGGESTIONS:
Bike or Row – Substitute 40 Smurf Jacks
Bilateral Bent-Over Row – Substitute 20 Superman Punches
Strict Handstand Push-Ups – Substitute Pike Position Push-Ups
When the running clock reaches 45:00, perform the following…
Three sets of:
10 Side Plank Reach-Throughs each side
20 Superman Punches
30 second Hollow Hold
Rest 30 seconds
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
A. E2MOM 2 clean lift offs + hang clean
185, 205, 215, 225, 235, 245, 255, 265
B. Ingrid w/ a mop
10 rounds for time of:
3 squat cleans @ 185
3 burpees over the barbell
9:34
Worked up to 75lbs. 20/40 weeks along, so may have to start switching to hang snatch soon!! 😂
8.57 with mods. 55lbs snatch and 25lb kB swings. Got moving for the 4th time this week!! Always feel great if can just do SOMETHING. Not always possible.
Y’all are beasts. I love it.
A) Muscle Snatch 105, 115, 125 lbs
Power Snatch 145 lbs
Snatch liftoffs + snatch 165 lbs
B) Rx 6:34
A. 95,105,110/125,125,135/140,145,145
B. 8:35 Rx (135# is 80% for me so went for it – was hard, but good)
Warm up with bar (one of my favorites)
Snatches
75
115
120
Workout done with 105# squat snatches
8:19.
Really happy with form and touch and goes on them.
A1. 60#/65/70
A2. 80# for all three sets
A3. 85#/90/95
B. 7:26- power snatch
A1. Muscle Snatch x 2 – 55#, 60, 65 A2. Power Snatch x 2 – all at 75# A3. 2 Snatch lift offs + 1 Squat Snatch – all at 85# B. Ingrid – 10:11 3 Squat Snatch @ 75# (75% of 1RM) 3 Bar Facing Burpees ***timer set for EMOM…stayed well within that each round until I had a no rep in round 8 and then another in round 10. UGH! Hips, glutes and quads are on fire! C. 5 rounds for quality 20s Chin Over Bar Hold 10s decent from hold 60s Rest ***If I’m being completely honest… Read more »
Way to go for the squat snatch on that workout Candy! I was far too scared to do the same…
Warmup
1. 115
2. 145
3. 165
Scaled back to 115 as well
10 rds
3 power snatches
3 burpee
5:07
Super fast Ingrid Jeremy!!
Thank you!
That’s impressive man!
Thank u!
Smokin fast Jeremy!!! 💪
6;59
A. Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch x 2 reps @ (50kg) Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): Power Snatch x 2 reps @ (60kg) Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): 2 Snatch Lift-Offs + 1 Snatch @ (70kg) (Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor) B. “Ingrid” Ten rounds for time of: 3 Power Snatches (60kg) 3 Bar-Facing Burpees Time: 7’22” I doubted cause is my 75% (80kg rm), but I guess I did a decent… Read more »
That is a good time at 75% of 1RM using 60kg, there was no way I could do 60kg 💪
Thanks AI. I am far from my best numbers due to injuries (I used to lift around 100kg snatch in 2016), but happy with the progress
Antonio….going RX and getting it done fast…BEAST!!
Thnx Candy, first time I moved 60kg in a while.
That’s really good – you must have been moving!
Thnx Logan, good job u too, going in a wod like this at 80% is quite brave.
Warmup done ✅
A.1. 42kg
A.2. 49kg
A.3. 55kg
Based off 65kg 1RM
B. FT ‘Ingrid’ 10 rds
3 snatch @52kg
3 bar facing burpees
8’33
It was quite clear that 30 reps at 61kg (135lbs) was never going to happen as it’s 95% of my 1RM!! Scaled to 52kg as that’s 80%, and still made it hard enough.
Michele, on some of the metcons (mainly anything involving C&J and Snatch) it’d be nice to know what kind of a % the weight should be of our 1RM.
Fair play to anyone that does this RX @135lbs!!
I’m hoping Michele answers your question. I usually try to figure about 70-80% of my 1rm. As well I judge a metcon with any oly lift on how the skill work went. I believe you made a wise choice on weight..you never seem to disappoint Al!
Nice work, didn’t quite get you. I should have looked first and might have been able to find 2 seconds ;-). Good question too – I wonder that too.
Ha, yep you’d have def got me if you’d have looked at all the times, good going!!