Session One
Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs
A.
Take 20 minutes to build to today’s 1-RM Snatch
B.
“Commitment”
Every minute, on the minute, for 10 minutes:
8 Chest-to-Bar Pull-Ups
2 Snatches
Rules and Scoring:
1. The load you select must stay the same throughout the 10 minutes – you cannot increase or decrease the load.
2. You are only allowed two snatch attempts in each minute.
3. Score your total load successfully lifted. E.g., 185 x 2, 185 x 2, 185 x 1.F = 925
Why “Commitment” – because everything is easy in the beginning; the question is what can you commit to and follow through on no matter how difficult it gets.
Session Two
A.
Take 20 minutes to build to today’s 1-RM Clean & Jerk
B.
For max reps:
60 seconds of Ground to Overhead (135/95lb.)
NOTE SCORES, and rest until recovered before the next portion.
C.
Every minute on the minute until failure:
Ground to Overhead x 30% of today’s 60 second max
60 seconds of Burpees to a Target 6″ Above Reach x 30% of max established on January 8, 2016
*Once you fail to complete the specified reps within the minute the workout is over.
D.
Back Squat
Set 1 – 5 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 1 rep @ 85-90%
Set 4 – 10 reps @ 82%
Set 5 – 10 reps @ 82%
Set 6 – 10 reps @ 82%
A. Morning Session: Snatch up to 235, missed 245 a bunch (left shoulder started to feel tight and sharp, so I stopped) Changed up the second WOD to do less weight and just do power snatches Did AMRAP 10 of 8 CTB + 4x 165# Power Snatches, got 12 Rounds totall B. Evening Session: Shoulder sore, but it was my legs that were not working truly. Built up to 300# Clean and Jerk, Squat Cleans were slooow and standing up the weight was difficult 21 Clean and Jerks in 60 Seconds Did 7+8 Burpees and got to 4 rounds +… Read more »
Could only manage one session today
A)Built to a heavy snatch of 115kg(116kg current pr) felt so good but missed 120 4 times
B) built to 135kg(this is my current pr) was smoked after all the snatches
C) max g2oh in 60 seconds was 20reps, love cycling a barbell so this felt good
Session 1
A. 205lbs. Haven’t hit near my Max in a couple months but feeling better in all other areas. C&j is on… Snatch is off
B. 20/20 @175lbs Unbroken on c2b… Felt smooth and quick
Session 2
A. 285lbs …. Just couldn’t squeeze out 300lbs today which is current PR
B. 18 reps in 60seconds.
C. Completed 5 mins with
6 g2oh (aka c&j for me) + 8 burpees
Had 7 burpees done before min hit
D. 275/305/345/305/305/305
Shaky legs!
Solid day Daniel. Good to see you are citing the top end of your numbers.
Session 1:
A. Up to 235, then 6 or 7 singles at 225. My snatch has been terrible lately, so it was nice for things to click a little today
B. “Commitment”
Done at 195. Made 19/20
Session 2:
A.Clean and jerk- up to 295
B.60 sec of GTOH- 21
C.EMOM 7/7- 2+11
D. Back squats done at 340- 10/10/6-4. Holy hell
Good to hear you were hitting your lifts consistently!
a]205 (215 1rm)
b]175 20/20 (squat)
a]275 tied PR
b]16 reps
c]5 g2o + 6 Bar over burpees
7+9
d]hit 345 95% then 1 set of 10 at 300. it was the hardest set of 10 yet. hit 315 last week with ease.
Hitting good percentages on the snatch workout. Nice job.
FEELING EMPOWERED
I have to follow a few days behind the training so I just did Wednesday’s WOD today and had huge improvements
Back squat: new max up to 450 from 425
Strict HSPU/power clean workout: 75 reps up from 54 reps in January
Toes to bar/deadlift/burpee: 4+26 up from 4+4 in january
Well that is all awesome to hear David!!
PM Session:
A. 170# (1 Rep Max is 180#… again, I was happy with this considering how I was feeling today. Also, I had to stop early because I had to coach class.)
B. 16 reps
C. 4+10- 5 G2OH & 7 Burpees (I was exhausted by this point. Been coaching since 5:30am… I gave it everything I had- Hoping I could get a little bit further with some restored energy :o( )
A) 260 PR. Was feeling good so I went for it. Happy to hit this before the open.
B) 200 lbs. 20/20 All power snatch. Did jumping C2Bs. Playing it safe with the pec.
A) 320 lbs.
B) 21 reps in 60 seconds
C) 7 G2O + 8 Burpees 5 rds + 12
D) Did everything except for last two sets. Ran out of time. Will finish tomorrow
Session II
A. 295, 315 (f jerk) once disappointed In these numbers.
B. 21 reps
C. 6&6 4 total rounds 6&5 of 5th round 59 total reps
D. Hips and knees are feeling wrecked. 275 @10,8,6
*Squats are a weakness of mine. I feel like I need to bring the weight down and work technique. With my numbers.
Going to work light squat technique later today when the wifey hits the gym.
Pm session
5-205
3-225
1-250
3×10-225
Can’t believe I’m moving 225 so easily! Love it!
Session 2:
A. Emom G2OH/ burpee
6+11 reps (5 g2oh and 7 burpees) might have made another round, but had to pause for little kids running into the garage while I was lifting …. Don’t they know I’m tryin to make gainzzzzz??? 🙂 it was going downhill fast though…
B. Back squats
196/224/250/230/230/230
I feel like a little part of my soul is stolen on each set of 10 🙂
Agree on the squats haha
Preface today by saying that this week has been tough even though the volume hasn’t been as high as it has been for the past 2 months or so. Is this something everyone is feeling? Would like to know how everyone’s doing. Maybe type below on a score of 1 -10 on how you feel. Don’t get me wrong I’m definitely strong and moving very very well but I feel a little burnt. A: Snatch up to 105kg. Haven’t felt good with these since the CFI online comp. Max is 265 when I was weighing 206. Down to 191. B:… Read more »
Was the change in body weight intentional? How did you do it?
Yes absolutely through RPS. This time last year I was nowhere close to what I’m doing now skill-wise and as far as conditioning is concerned. I honestly just think it’s been a tough week. I do feel the most conditioned I’ve ever been just had numbers in my head of what I wanted to hit this week and I didn’t make them. Goddamn snatches haha. Which when I was around 206 I would hit 245 almost without fail every week. Couldn’t do 15 muscle ups in a row then so…
Session 1
A. Snatch up to 230 no misses.
B. 190 20/20 3800
Session 2
A. 280 290F Jerk
B. 16
C. 5+11 5G20+ 8 Burpess
Only time for one session. Poor sleep. Not the best day
AM
Sn: 260 (-10) haven’t hit this in awhile so very happy with it
Commitment: 210 20/20
PM
CnJ: 350 pr!!! +5 double be
Metcon: 17 G2O
Did 6 G2O 8 Burpee for wod
5+13…honestly gave in that last round should have made it
BS: 285-325-365-330-330-330, that was nasty!
M/21/175/SouthCen
Your pr snatch is 270?
350 C&J?
Watch out South region!
Haha let’s see how this Open goes!
Ruben that is flipping awesome. Nice job
Thanks Hunter!
Nice work brotha! So stoked for that 350!!
Thanks Nathaniel!
“Session 1”
A. 250 new PR +5.
“Session 2”
A. 315 new PR +10 with ease. Failed at 325
…Back to “Session 1”
B. at 155. Score 3100. No fails. Feel 165 or 170 would’ve been more appropriate.
…and back to “Session 2”
B. 14 reps
C. 3 rounds +8 reps..started to get tired.
D. 300, 340, 385, 3×10 at 330. Was under my 82%. Long workout session mixing both with the time I had.
Congrats on the PR Tyler! Pretty sweet
Thank you
Session 1
A. 230 🙁 hit 245 for a double on Monday or Tuesday !!! WTF
B. 20/20 @ 185 snatches and I’m excited because I hit all the C2B UB
SCORE -3700
Session 1: Snatch Warm up – done A. Hit 170# after failing it twice and getting a little pissed at myself 🙂 That’s only 5# under my lifetime PR. It was a Crossfit make (bit of a press out) lol. B. Commitment – 2700# went with 135 (debated on going with 145) hit all snatches and all C2B unbroken. All rounds were 25 sec or less. Probably should have knuckled up and done 145! C. Didn’t have a max set of burpees in 60 sec so did that! 22 reps D. Built to 205# on the C&J – everything felt… Read more »
Pretty cool hitting so close to your PR! Nice job
PM Sesh
A. Up to 325 (#10 PR!!!!) then hit 335 clean (PR clean!!!) missed jerk
B. 19 reps
C. 6rds + 10 reps (6GTOH + 6 Burpees)
D. I think you officially lost it on this one CJ 😉
315×5; 355×5; 405×1; 365 x 8; 355 x 8; 355 x 9.
Congrats on the PR Barrett!!! That is awesome
Session 1
A: 235#. Still slowly building my 1RM back up. It is feeling better every week.
B: 20/20@195# Total=3900. C2B unbroken. Pretty pumped how much more consistent my snatch is getting. Just need to keep pushing the heavier weights.
As long as its going back up then that’s good!
Snatch….made 62.5kg pretty well…pleased as first snatch session since hurting shoulder. ..felt good! Commitment…52.5kg missed 2 snatches (heaviest I have snatched in a wod so happy with that) and a lovely big rip to go with it 😀 score if weight in pounds……2,088 Squats… 3 x 10 at 91kg (worked up to that before hand using the percentage and rep scheme set Ran out of time so didn’t get to do the clean and jerk and emom but Sunday I have another max clean and jerk for this comp qualifier and workout so will get some additional strenght & conditioning… Read more »
Which qualifier are you doing?
It’s for battle of the boxes UK. ..A team comp…
We have max Clean and jerk which we are repeating and a synchro chipper with burpees thrusters, pistols and hspu 😀