PERFORMANCE
Warm-Up.
“Mind Muscle” Complete Snatch Warm-Up
Followed by…
One Set:
Sumo Stance Squats x 3 @ 3333 tempo
Regular Stance Squats x 3 @ 3333 tempo
Narrow Stance Toes Forward Squats x 3 @ 3333 tempo
Followed by…
Sotts Press for the Under-Mobile Athlete x 5-10 reps
Followed by…
Every 30 seconds, for 3 minutes (6 sets):
2 Tall Snatches
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
Slow Pull Snatch + Snatch
(3-second pull from the floor to mid-thigh, then snatch.)
https://youtu.be/_Fi0n4N2o3Y
B.
For time:
1000 Meter Row
50 Power Snatches (95/65 lbs)
800 Meter Run
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…
Every 90 seconds, for 18 minutes (4 sets) of:
Minute 1: 60 seconds of Tempo Alternating Cossack Squats @ 1111
Minute 2: 30 second Plank Hold + 30 seconds of Bodyweight Hip Bridges
Minute 3: 16 Tempo Mountain Climbers – hover your foot off the ground at the top of each rep for 1 full second.
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
When the running clock reaches 22:00, perform the following…
Complete rounds of 20, 18, 16…..down to 4, and 2 reps for times of:
Jumping Lunges
Down Ups
TIME CAP = 18 Minutes
When the running clock reaches 40:00, perform the following…
Three sets of:
15 Straight Leg Sit-Ups
20 L-Sit Leg Lift-Overs
30 Russian Twist
Rest 1-2 minutes
Had a bad snatch day. At home, so that might have something to do with it.
A. 65, 75, 85, 90, 95, 100f, 100f, 100f, 100 finally got the stupid thing. It was all in my head today.
B. 13:30 – RX
Row – 3:57
Snatches – 10/10/8/8/7/7
Ran in a minor hurricane – 4:30.
Did stop the clock twice to deal with child related crises.
A. Up to 175
B. 12:39 Rx
A – up to 135#
B – subbed row with 80 KB sumo deadlift high pulls with 50# – 15:22
@Mike Slagle – this wasn’t exactly our ‘to unimpress’ metcon we spoke of but it would def qualify for me
Love it! I didn’t get to work out today, but I’ll try to be mediocre tomorrow!
Slow pull snatches #65 #75 #95 #115 #125 #135
Subbed 120 sdhp with a #45 kettlebell for the 1000 m row.
Scaled the power snatches to #75.
12:55.
Only brought the 25# plates to the station today so all the snatch progression was done at 95 but that form was on point haha
Workout was
1000 row
50 snatch
1000 row
13:41
Nice, form over volume wins the war
A. 65-75-75-85-85-95-105-110#
The slow pull snatched felt better than the regular snatches today. At 105, I failed the snatch (rushed standing up), but did it again. 110 felt good, and it’s very close to my max.
B. 15:32 Rx
Row – 4:26
Snatches – finished at 10:20
Run – 5:03
A. 95,100,105,110,110,110
B. 18:38 w/70#
The reason I CrossFit is because of Great WODs like today’s.
Classic strength+olympic lifts and conditioning. Love this workout.
A. Slow Pull Snatch + Snatch – 35#/55/60/65/70/75/80/85
***The slow pull snatches felt really good today!
B. For time – 15:37 RX
1000m Row – 4:35
50 Power Snatches @ 65# – 8/8/8/8/9/9
800m Run – 4:22 outside
***Finished the snatches at 10:45 then had a 30s shoe change for the run
C. Cleaned and organized the gym…that’s a metcon in itself!
Great job. And cleaning is harder than anything else haha
A:
Minutes from 1 to 3 with 30kg
From 4 on with 40kg
B:
2km bike
50 pw snatch @30kg
1.6km bike
Time: 20:40