Warm-Up.
Followed by…
Then…
A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Power Snatches (135/95 lbs)
14 Toes to Bar
A. 30-40-40-45-45-50-55-60-60(fail)-60 kgs
B. 1R+5 @ 50kg (Horrible Power snatches. Definitely need to work on these more)
Back after a week at a family wedding. There was no opportunity to work out while I was gone.
So easing back in.
Did Friday’s
E 10 M for 30 min
Row 500m
20 CTB / did normal
15 cal AB
20 pistols
400 m run
8:02
7:42
7:49
Great job on the workout. I hope the wedding was a great time for you all!
Thanks Mike 🙂 It was a good time, though exhausting and with little sleep. Still trying to recover ?
A.
125, 125, 135, 140, 145, 150, 155(x), 155, 160, 165
B. 3+10
C. Symmetry + v-ups + rope climbs
I misread the first part and did high hang snatches instead. I added an OHS on each set too.
A. 95, 95, 95, 105, 105, 115, 115, 115, 115, 125
B. 3 rounds in the dot. Power snatches scaled to 115.
C. Three sets of 8 bench press at 155.
A. 2 Snatch Lift-Offs + Hang Snatch – 35#, 55, 60, 65, 70, 75, 80, 85, 90(f), 85(f), 75, 85 ***These felt just ok today…so I opted to go with yesterdays work instead of todays B. B. 4 Sets BSS x 8 @ 30X1 – 35#, 40, 45, 50 DBs (at 50 the tempo was more like 20X1) Sup grip bent over bb rows – 85#, 75, 75, 75 C. For Time – RX – 19:43 800m Run – TM @ 8.5mph (about 3:30) 100 Air Squats – 55/30/15 75 KBS – 35/25/15 50 Walking lunges with KB in FR… Read more »
You had an amazing day! That’s a lot of volume and you made incredible strides from the fall. Sounds like you won’t be able to walk tomorrow and in need of a rest day 🙂
At home and short on time again ? Did a more garage friendly workout from last week:
Rounds of 15,12,9
Thrusters 95#
Burpees
7:14
It might be garage friendly but it’s only crossfitter “fun.” Great job!
Snatch warm up
Built up to 135 with a hang squat snatch
4 complete rounds with 135 and GHDs instead.
Warm UP done
A: UP to 80 kgs no misses
B: 2 rounds + 15 reps RX
Coming off the flu
2 snatch lift offs hold at knee for 2 sec then 1 power snatch
95-95-125
125-145-145
165-165
5 rounds
10 hang snatch 95lbs
10 ttb
7:52
Tried to go Emom 1:30
Feel better!
Thank you! Trying to get some strength back
A. Stayed at 100lbs
B. 2+10
Great work Caroline!
A. 2 Snatch Lift-off + 1 Power Snatch (OT90s)
115, 120, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175 (missed the PS)
… as expected legs are cooked from yesterday … lost track of time – kept on snatch’n
B. 8 rounds of: 8 – Alt. 70# DB Snatch | 8 – TTB
10:29
… thought today was “7 rounds of” … didn’t think doing that many TTB was a good idea … whoops.
Great work Chris! Way to scale it up!
A. Up to 55 Kg
B. 3 rounds + 2 reps not RX 50 kg
A. 40,45,50,52.5,55,57.5,60,62.5,65,67.5 kg
B. 4 rounds +2 (50kg barbell)
Accessories
4×5 snatch push press @60kg
4×3 snatch high pull @75kg