A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 75-80%
(high hang, mid-thigh, and then 2″ Below the Knee)
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 85-90%
B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Snatches (135/95 lbs)
9 Overhead Squats (135/95 lbs)
12 Chest-to-Bar Pull-Ups
A.
60, 65, 70
70, 75, 85
85, 85, 90
90, 95, 100
B. Scaled to 75# and pull ups.
3 + 2 snatch OVHS all unbroken
Trying to train for my spartan race
Trail run straight up 2500ft of elevation
10 rds
1 min run
2 min walk
The jog and walked down total time 48 min
No to get motivation for these lifts
A. 95, 115, 115
95, 115, 115
115, 125, 125
B. Scaled to 95
1+15
Three movements you struggle at= good times!
A. 135,145,155
155,165,175,
175,175,185
195,205,215
B. RX 2rds + 16 reps. Finished first round in 1:35, got tension headache after secind set of OHS and decided to slow down cause it hurt like hell. Killed my time.
I guess I shouldn’t hold my breath during ALL the OHS. Lol. Fun times.
At least you know you can do OHS underwater
And die. Lol
A:
95/100/105
115/120/125
125/135/135
140/145/150/155
Felt good so I did an extra set.
B: 3 sets + 6 snatches.
Subbed C2B with banded strict pull-ups and scaled to 95#
C: EMOM for 12 minutes (4 sets):
Station 1: 30 battle rope double wave lunges
Station 2: 20 KB swings @ 20kg
Station 3: 10 KB snatches @ 20kg
D: Sit-up pyramid 20+10 until failure, then Max. Rest 1s per rep each set
A1. 95/95/105
A2. 105/115/125
A3. 125/125/130
A4. 135/145/150
All these felt good
A) 95,95,105
115,115,115
115,125,125
135,135,145
B) @75# 2+12
The chest 2 bar was killer. I need to work on those more often I am not very effective at any pulling. Too much time trying to build a big strong chest doing bench press and traditional body builder splits not realizing big lats would look sweet!
Overall happy with effort today.
A: Part 1: 140,155,155
Part 2: 165, 170, 191
Part 3: (Fail, tried 191, not happening. Did 170,170
Part 4: 205,215,225
First 225 Snatch since my back injury last spring.
B: 3+5 Snatch+5 OHS. RX.
Not quite ready to link snatches yet. Did all singles. These aren’t my favorite movements for a WOD.
Nice job again man. I hurt my back as well last spring and am really hesitant to link snatches no matter the weight.
A.
75,80,85
90,95,100
105(f), 105(f), 105 got it! Wasn’t my day for snatch:-)
B. 1+21 – scaled to 75# on snatch and ohs. Looking back, I should’ve reduced number of c2bs for a better score.
A.) up to 110
B.) 2 rounds + 3 snatches at 90 lbs
A. 165 for all
185 for all
185 for all (rough)
215 for all
B. 2 rounds + 10 ctb Rx
2 away from 3 rounds!
I did the extra 2 reps anyways
Atta boy!
Yesterday:
A) OT1.5M x 5: 3 position squat snatch + snatch balance. All sets with 47.5 kgs
B) OT1.5M x 5: power snatch + squat snatch. In kgs: 55, 60, 60, 60, 60.
C) 5 sets of 2 paused snatch pulls with 70 kgs.
D) OT2.5M back squats:
6 x 115, 4 x 122.5, 2 x 130
6 x 122.5, 4 x 127.5, 2 x 135
E) For time:
1 mile run
50 wallballs 9 kgs
35 burpees
10 power snatches 52 kgs
Time 23’18”
F) EMOM 6′ 5 unbroken T2B
Damn Jorge….really E and F???
A. 120-195, stayed @75% in the 3 position, they were tough after not doing them for so long
B. 2+6 rx, fun and harder than it looked after A
A. Up to 165, then things got out of whack
B. Scaled to 95# and got through two rounds at 4:15 before shutting it down due to awful form. Everything was off, not a good day.
I was frustrated, so I did a bench press pyramid
10×185, 8×195, 6×205, 4×215, 2×225 then down. Followed by a 400m sandbag carry 100#, then 8min plank, alternating positions every 30s.
Sorry to hear you had a rough training session. We all get those! I like that you finished with something that was going to make you feel accomplished for the day and then just come back tomorrow with a fresh mindset ready to work!
Thanks, I avoided Snatch and OHS for years.. still a lot to learn with my form. I’m trying to squat the bar up but I’m obviously missing the rest of the pull. If I throw form out the window, I can do a deadlift type pull and hit 185-190.. but it’s ugly. Trying to do things right!
One of those days, tomorrow will be better I don’t doubt it. About the snatch technique, did you see the post on the blog by coach Jared Enderton from last week? For me, it feels like it’s a key piece I was missing…. hope it helps you too. Nice extras, reminding me I haven’t taken out my sandbag in awhile
Feel free to record yourself and send to me! Always happy to take a look and see what I can do. 🙂
these days come by dude, it’s important to acknowledge them and then just shrug them off; that 8 min finisher looks devastating
Good morning, everybody…
A. 75/95/115/125; haven’t done snatches since May (even then I capped it at 95#). 125 felt really light. 135 is my 1 rm, but I haven’t tested that in a couple of years.
B. 3 rounds even. Scaled to 95#. Was going to do 115, but the OHS were going to crush me. 95 allowed me to keep moving. Did 8/4, 4/2/2/2/2, and quick singles on c2b.
Excellent, Chris! Exactly what I wanted to see.
Thanks, Libby.
A. 75#-80-85 87.5-92.5-95 97.5-100-102.5 105-110-115 (based on 125) Used change plates to progress the load but stay within %s. The « uppercut » or underphase as explained by coach Jared was very revealing to me. My knees aren’t going forward enough in that part of the lift so there is definitely power there I’m not tapping into. Practiced it today and definitely felt more momentum, will need to keep practicing it moving forward. Question: does this apply to the clean too? (Knees in vertical line with toes and shoulders behind bar before hip extension) B. Scaled to 85#. 2 rds + 13… Read more »
Sounds like a productive session! Sounds like you got the right stimulus from B too.
I used the same technique on the snatch, Joey. 125 felt really light (mostly because it is) using correct technique. Good job today.
Thanks. You did great too, especially for someone who hasn’t done full snatches in awhile. Great push on B
Hi Hang Snatch – 60kg Hang Snatch – 70kg 3-position snatch complex – 70kg Snatch – 80kg, 85kg, 90kg 90kg rep here – https://www.instagram.com/p/Bmc_aE0h36J Snatches felt better as I did more reps. Powered all the first reps as my knees and wrists felt creaky. Kept the complex light as the first 70kg set was a bit rubbish B. Decided to do the fitness workout instead due to my creaky knees and sore wrists. Complete as many rounds and reps as possible in 6 minutes of: 12 Alternating Single-Arm Dumbbell Snatches 12 Dumbbell Goblet Squats 6 Strict Pull-Ups 4 rounds even… Read more »
Dropping in at a box tonight, filthy 50 is on the cards! Will catch up on this session later in the week.
Fun one, that was one of my first ever crossfit WODs!
It was fun in a non-fun kinda way! So much muscle burn which i’m not used to. DOMS today!
Warmup: 1 min of high knees + 1 min of jumping jacks **Every 10 seconds stop and do a burpee 10 banded pass-thrus + 10-20 banded bent over lat pull downs – feeling the hinge position with the lats engaged + 10 band pull aparts + 10 banded monster walks to the front, back, left, and right With an empty barbell in your snatch grip: 5 Deadlifts to mid-thigh with 2 sec pause at finishing position 5 Deadlift-shrugs 5 Muscle snatch 5 OHS 5 High hang snatch 5 Hang snatch 5 Snatch Repeat 1-2 more times, if necessary Part A:… Read more »