A.
Every 2 minutes, for 20 minutes (10 sets):
2 Snatches + 1 Overhead Squat
Perform 2 snatches, and upon standing from the second, perform one additional overhead squat.
B.
For time:
Run 400 Meters
10 Squat Snatches (135/95 lbs)
20 Burpees Over the Barbell
Run 800 Meters
20 Burpees Over the Barbell
10 Squat Snatches (135/95 lbs)
Run 400 Meters
A: Im not proficient at snatch or overhead squat, so planned on going light and I videod my first couple sets for critique but I can’t seem to post them:( Anything how I slowed down my video and definately early arm bend and donkey kick with the legs. Tips??? The cues I currently use is to lock my triceps, have knuckles pointing down, and waiting to pull to my pockets. With the donkey kick, I haven’t noticed that much in my other tapes…so not sure where that came from today. I did end up getting a snatch pr from the… Read more »
Email me the video: michele@crossfitinvictus.com
For donkey kicks: footwork drills like snatch lands, drops and balance
For early arm bend: try some tall snatches and think about driving your feet two inches beneath the floor as soon as the bar passes your knees.
A. 95/105/115×5/120/120/125 (Failed the second rep on the first try, rested two minutes and got the second try)
B. 18:25 Rx (Buck Furpees and Running)
Yay burpees! But I agree, it was a brutal combo. Great job though!
A. 85, 90, 95, 105, 105, 110, 115, 115, 120, 120
B. 15:41 Rx
Nice job!
A. 115,115,135,135,135,145,155,165,175,185 (fail)
B. 14:22 rx
Good push today.
The snatches got real the second time around
A) 135,135,145,145,155,155,165,165,175,175
B)20:59 rxd
Tried to keep a steady pace, last 400m was really slow. I’ll probably do some swimming with my wife and kid this weekend.
Where do you swim?
My parents have a pool
A. 115, 125, 135, 145, 155, 165, 175, 180, 185 (1), 185.
B. Subbed row for runs at same distances. Otherwise rx. Snatches singles, one miss (1st rep after 800m row). Burpees were steady.
Way to go!
A) 45,65,75,95,105,115,125,135,145, failed on last set at 155.
B) 13:42, went with 95# for this one. Hips still pretty tender.
This weekend will hopefully be spent hiking with my dog in the local mountains. After coaching at my local Box of course!
Have a great weekend everyone.
Love me some hiking! Have fun!
Team,
If your mobility isn’t good enough to do snatches and OHS (like you’ll injure yourself by doing it) then why don’t you do cleans and front squats today instead then focus on your mobility over the next few weeks to be able to safely achieve these positions. Likely culprits = thoracic and calf/ankle but could be shoulder or hips as well. Let me know if you need some help figuring it out.
Post your weekend plans, especially if they include any active recovery. I’m going kayaking with a friend! How are you using your fitness?
I went kayaking for the first time last weekend:) It turned into paddle boarding, because…ya know..why not!
A. Up to 135. Didn’t do all 10 sets, feeling extra sore this morning.
B. @115, 14:06. Holy quad burn.
Mobility time! What are your weekend plans? Any active recovery on the calendar?
Stuck in class all day tomorrow, but will likely do a light workout tonight and Sunday with the wife. Might take the 3yo out in a canoe Sunday, weather permitting.
A: 135, 135, 135, 145, 145, 145, 155, 155, 155, 155
Form felt fantastic until that very last set
B: 15:40
That’s a 90% fantastic rate!