PERFORMANCE
Warm-Up.
One set of:
“General Run Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backward
Bunny Hops
Suicides remain forward-facing throughout
Followed by…
Two sets of:
Snatch-Grip Romanian Deadlift x 8
Snatch-Grip Overhead Reverse Lunge x 8 (4 per side)
Hanging Tuck or L-Sit x 30 seconds
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1.1 reps @ 75-90% of 1-RM Snatch
(rest 10-15 seconds between the two reps)
For all 16 snatches today, pause for 2 seconds in the receiving position of the snatch before standing. Focus on a strong, stable overhead position and even weight distribution through the feet.
B.
Against a 3-minute clock, for max load:
400 Meter Run
15 Toes to Bar
5 Squat Snatches
Rest 2 minutes between sets, and complete a total of three (3) sets. You may change loads for your snatches between sets. Sum the total weight of successful snatches for your overall score.
A) 50-52.5
B) scaled timecap 12 min
500 m row
10 t2b
Round 1 5x50kg
Round 2 50/50/52.5/55/57.5/60 ( it was becoming easier 😅)
Good workout. Thanks 🙏
A. 115-170
B. 95*5, 95*5, 105*5 ~3sec left ea. rd..
1.1 snatch
125-145-155-165-175-175-185-195 miss
Went 5 min on 2 min off
145×5 3 sets 2175 total
Looking back I may have done it wrong. But I put in some work haha
It was weirdly written. I like how you did it. I may copy you. 🙂
It’ll be a good one. Not too high on intensity And pace but I still had to work and focus on my lift!
Endurance work today
30 min nasal breathing row
372 cals
6455 m
Great work to everyone who pushed through this metcon esp. as written!
talk about brutal
Pretty much sprinted the 400 meters
Mid rep on rep 5 of the snatches to end each round
155 for all 16 reps
135×4 135×4 135×4 = 1620 lbs
A. 87% of 1RM
1 miss on 6th round
B. Rx 5x60kg@62%
5x70kg@72%
3x70kg@72%
Tot 860kg
A. 165/165/185/185/205/215/215 (missed 2nd lift)/215
B.
500M Row (1:41/1:38/1:40)
15 GHD
5 Squat Snatches (185#x1/155#x3/135#x3 = 1,055)
*Couldn’t trust T2B today, went GHD
*Row instead of run
*Had about 30 seconds for each lifting session, round 1 went way too heavy
A.
95, 95, 105, 105, 105, 115, 115, 125
B. RX’d
75×3 + 75×4 + 75×3 = 750
Kinda wish I had read the comments prior to doing this one. I kept the snatch light to try to get 5 reps per round but couldn’t make it. Maybe if I ran a little faster on a flat course I could have gotten 5, but it would still be tight.
Ya, I’ll still being doing TTB when that 3 minutes is up. No way can I get through 5 squat snatches for load in 20 sec.
Is that 3 minute running clock correct? That seems like a lot to get done in 3 minutes.
The fitness track has 5 minute intervals… assuming it might have been intended to be 5.. 🤔