PERFORMANCE
Warm-Up.
“Mind Muscle” Complete Snatch Warm-Up
(Drop us your name if you want to be notified when the online Mind Muscle Class opens registration!)
Followed by…
Then…
A.
Every 2 minutes, for 10 minutes (5 sets):
(Hang Snatch + Snatch) x 2 reps
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch
Immediately followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 2 reps @ 85% of 1-RM Snatch
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Power Snatches (95/65 lbs)
12 Push Presses (95/65 lbs)
12 Box Jumps (24″/20″ – jump up, step down)
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
Every minute, on the minute, for 30 minutes (6 sets) of:
Station 1: 45 Seconds of Smurf Jacks
Station 2: 45 Seconds of Plank Kick-Throughs With Hand Tap
Station 3: 45 Seconds of Burpee Jump Backs
Station 4: 45 Seconds of Double-Unders
Station 5: Rest
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
A. 135, 135, 145, 150, 155
160, 160, 160, 160
B. 4+25
A. Stayed light because knee has been bothering me.
B. Lost count, either 3 or 4 + 12. I’ll go w 3+12 to avoid cheating. Not sure why but power snatches are bothering my knee but much heavier jerks aren’t.
Late night workout to blow off some frustration… Drop pushups 4 x 2 Bench press 3 sets @ 135 x 6 reps 1 set amrap @ 135 (11) Then… A. Every 2 minutes, for 10 minutes (5 sets): (Hang Snatch + Snatch) x 2 reps *Sets 1-2 = @ 115# *Sets 3-5 = @ 125# Immediately followed by… Every minute, on the minute, for 4 minutes (4 sets): Snatch x 2 reps @ 85% of 1-RM Snatch 135, 140 B. Complete as many rounds and reps as possible in 12 minutes of: 12 Power Snatches (95/65 lbs) 12 Push Presses… Read more »
Snatch warmup rocks
5 sets at 105
4 EMOM at 115
No misses. Felt really good. Move up next time.
Workout
12 min
4 rounds even RX.
99.3° in the garage. No breeze. Soaked.
Yikes!!! Might as well finish her off with some hot yoga ?.
A. 85, 85, 90, 90, 90,
A2. 95, 95, 95, 95 – these all felt pretty good. I had good speed under the bar.
B. RX – 5 @ 12:02.
This got hard in a hurry and I should have pushed it a little more and not rested so much.
5 rounds are better than no rounds. Well done amiga!
Nicely done! I felt I had to rest more than I wanted on this one too!!! Gasp! Haha!
At-Home Option – Modified
30-min EMOM (6 sets):
— 45 Seconds of DB Goblet Squat (60)
— 45 Seconds of Plank Shoulder Taps
— 45 Seconds of Burpees
— 45 Seconds of Rowing
— 60 Seconds of Rest
Pretty wiped.
I did goblet squats at the first station too! Knees can’t handle all that jumping!
I just want to avoid flamingo syndrome ?
1) worked through snatch, I’m taking it really easy on anything heavy for snatches and jerks, rehabbing old injuries to shoulder and back, doesn’t like quick movements. 135# across
2) amrap 12
12 power snatch 95#
12 push press 95#
12 box steps with step down (24”)
5 rounds + 2 snatches. RX
You are always welcome to sub cleans for snatches if your shoulders aren’t liking it. Great job, especially on Part B!
Good work John ??
Yes, solid metcon dude
Thanks for the feedback y’all! And I think I will do cleans in the future 🙂
Warmup done
A. Every 2 mins snatch
Sets 1&2 46kg
Sets 3-5 51kg
Sets 6-9 56kg
B. AMRAP
12 power snatch @43.5kg
12 push press @43.5kg
12 box jumps 24”
4 rds + 2
Really makes me appreciate my garage gym, felt like I could have gone better in sec A but a shiny bar with very little knurling left and plates that are hex shape and not Olympic size really don’t help the cause! Easy to blame the equipment though, so should have just got on with it ?!
Totally get it, it does make a significant difference. I just bought a set of new DBs and all of a sudden my 60s feel like 50s. I’ll take it!
And I just got some kettlebells (haven’t had any for months) and felt like they were mislabeled by 10# each because they felt so heavy! haha
A. Sets 1-2 @ 155
Sets 3-5 @ 170
Sets 6-9 @ 190
B. 3+24 rx
Hello and thank you for this great workout. I wanted to do the performance workout but decided to workout with my kids so we did the alternative workout and it was just as great. Since Covid-19 I haven’t been doing CrossFit. I tried of waiting and found this. It was great. Can’t wait for tomorrow. Ps the warmup was awesome.
Welcome, Leshay! So glad you enjoyed the workout AND with your kiddos! Continue to post results, questions and feedback here so we can all support you!
Just started Crossfit again after a long time gone. Did the first 2 Snatches (70%) with the empty barbell and the 75% with 30kg. 85%s with 35kg.
On B I also used the empty barbell and did burpees instead of boxjumps (no box).
Overall great workout, looking forward to the next one.
Glad to have you join us! Reach out anytime with questions or feedback!
Hey! I just started up about 9 weeks ago after a long hiatus! This program has been great! Especially digging the well thought out warm ups… helping me prevent injury and progress quicker!
At work so couldn’t do the AMRAP due to time limits but want to do the snatches and gym workout tomorrow. Did my own strength stuff with an aerobic piece to end 3 sets: 8 DB lat raises 8 DB front raises 3 sets: 30 walking lunges with dB in goblet hold (40# DB) Up 6 flights of stairs alternating between… Even: 5 dB snatches/arm + 5 push press/arm Odd: 10 DB front squats + 5 single leg RDL/leg 4-5 Supersets w/ 40# DB DB bicep curls x 10-12 DB overhead tricep ext x 12 4 sets: 20 banded rear… Read more »