Warm-Up.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Reverse Snow Angels
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from 2″ Below the Knee
(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee)
Build from approximately 70% 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 12 minutes of:
6 Power Snatches (135/95 lbs)
9 Burpees Over the Barbell
12 Toes to Bar
A. 95(3) – 115(3) – 125(2) – 135(1) – 145(1)
B. Dropped weight to 95lbs; 4rds+6ps+9bp
A. 75 – 110 all power because my back was TIIIGHHTT!
B Scaled to 85# because of said tight back and traded TTB for straight leg abmat sit ups.
5 + 5
Still trying to get over Murph.
That’s a strong work on the snatches esp after Murph.
I’m very much in process on my technique, and I think I turned a corner yesterday. I’m always prone to muscle the weight up instead of using the acceleration to have it “float” up.
I’m still recovering from Murph too!
A. 135/155/155/165/175/180/185/185/195/200
B. 6+3 – all singles on the snatches; jump back and up (2018 burpee standard); ub t2b
Up to an extra set at 185. Failed at 195. Been working alot on my stabs and its paying off!
Subbed GHD sit ups for T2B. My hands ripped yesterday on Murph. 4 rounds +6 + 9. Did some fitness A after.
A. Up to 125. I failed at 135. I was really proud of my progress here on my form.
B. I took this as more of active recovery. I’m pretty sore from Murph yesterday.
Snatched scaled to 115.
3+13
Great job Mike! Snatch is such a slow learning curve movement. (For me anyways) it’s always great to see improvement in it!
Hi to everyone. I share my session with you.
Warm up
A: 40/42.5/45/47.5/50/52.5/55/57.5/57.5/60 kg
B: 3 rounds (Squat Snatches @50 kg instead of Power Snatches)
Stretching
Bye,
A.) up to 115 at 2 lift off strategy. Did 1 last set at 120 without lift offs.
B.) done at 90 lbs. 4 Rounds + snatches + 3 burpees.
A. Emom 10 Odd 15 cal row Even deadlift Reps, % band, %, weight in kg 5 70-73% 73 127.5 4 +3-5% 78 135 3 +3-5% 83 145 2 +3-5% 87 152.5 1 +3-5% 91 160 Row done 30-33 secs cals, deadlifts tough but manageable B. 50 AbMat SU, 25 Cal Assault Bike, 10 Deadlifts 40 AbMat SU, 20 Cal Assault Bike, 8 Deadlifts 30 AbMat SU, 15 Cal Assault Bike, 6 Deadlifts 20 AbMat SU, 10 Cal Assault Bike, 4 Deadlifts 10 AbMat SU, 5 Calorie Assault Bike, 2 Deadlifts Rx Barbell – 275/185 = 125kg 10.41 with airdyne… Read more »
Too sore for snatches subbed in some non technical metcons
A. EMOM 10min
-15 calorie row
-5-4-3-2-1 deadlift (315/335/365/385/405)
B. Chipper
25 sit ups/25 cal airbike/10 sandbag cleans #100
20/20/8
15/15/6
10/10/4
5/5/2
13:26
Did Fitness today because my shoulder has been bugging me.
The Ring Support Holds were very hard!
Did the Fitness version with 30 lbs DB and competed 6 rds + 15 reps
A.65/70/75/80/85(f)/85(f)/85/90/95/100(f)
B. 4+4
Evening session:
Emom 12 min
1. Leg curls x15 40/50/50 kg
2. L sit 30sec
3. Supine lat cable row x10-12 75 kg
4. Ring support 30sec
Anybody ever done murph two days in a row? How did it go?
… took awhile to warm-up I appreciate the recommendations.
A. Snatch Complex every 90s x 10 as Rx
95, 115, 125, 135, 140, 145, 150, 155, 160, 165
B. AMRAP 12 of:
6 – 135# Power Snatch | 9 – Cal (AB) | 12 – 2p Hybrid KB Swings
5 rounds + 15
… broke the power snatch 2-2-2, AB +/- 0:25s, UB swings
May 24 WOD
LOVE the warm up with all the gymnastics work!
A. E2M for 12 min
RMU seated banded progression x 4 reps with pause at catch and full ext
HSWalk x 3-4 sets @ 3-5″ each
L-Sit x 45sUB, 60s UB
B. AMRAP 18 min – 8 Rounds
6 Kipping HSPU – 4/2, 4/2, UB for the rest
9 Strict Pull Ups – 6/3, 5/2/2, 4/2/singles for the rest
12 Alt Pistols – All UB
***Tough one on the shoulders…couldn’t get a good strict HSPU to save my life today..so opted for kipping to keep the intensity.
Good work Candy! How’s the new schedule treating you a few weeks in?
Thank u Mike! The new schedule is GREAT…so much less stress about my crazy no sleep weeks since the bulk of my wods happen Friday-Monday. BUT….it’s not as much fun commenting and a lot harder keeping up with what u all are doing. I try to find a few minutes each day to check on u all…I may not comment but trust me I am still reading what u all say and do. Actually sometimes it’s to my advantage…I get a lot of insight on how to approach wods…most definitely appreciated!
That’s great to hear the changeup has worked well for you. Good job recognizing what you needed to do to enhance your fitness but more broadly your personal well being! It is kind of hard being a day or days behind on the workouts. Wednesday is usually a rest day for me, and I play catch up after that. It’s helpful though to see people’s approaches. Have a great one!
Hips tight from Murph and hands ripped from Nate, so snatches and T2B we’re off the menu.
Did fitness Training at about 80% with extra time in the warmup for hip mobility.
Fitness B was a mess, eventually I was doing v-ups and burpees as my hand was not down with the DB snatches or hanging from the bar. Back to fight again tomorrow!
Bit constrained with lifts from the floor. So did:
12 min:
12 hang dumbbell snatch
9 burpees
12 ghd
Rds: 6+12+9
Just found out 4 CanEast Games workouts so did 2 today
0:00-2:00 (1:00)
25 clean + Jerk 95/65
2:00-4:00 (1:03)
15 clean + Jerk 155/105 (tie break)
4:00-6:00 (11)
AMRAP Clean + Jerk 205/135
4 rounds 2:00 on / 1:00 off
5x25ft shuttle sprint
2 rope climbs
AMRAP burpee box jump over ^move box every 10 (64 total)
*just curious on how you’d recommend to attack them so I can get the best results!? Thanks
On the BBJO? Check out these tips and see if any help:
https://www.crossfitinvictus.com/blog/5-tips-improved-efficiency-burpee-box-jump/
A. Did only the hang Sn x 2 10 ses every 90s
65lb up to 85lb. Good practice today. Actually was able to hear my feet make some noise for a change. Felt more like I was dropping under the bar rather than power snatching and riding it down.
B AMRAP10. . 4 rounds even
6 PS 85lb
9 burpees
12 v ups
A.
Snatch complex
80kg for all 10 sets.
Stayed at this week and drilled them in. First rep stepped forward otherwise all good solid reps.
B.
Did ‘fitness’ workout instead, except with kipping t2b
12 min amrap
6 t2b
9 burpees
12 x 22.5kg DB snatch
6 Rounds + 6 t2b + 9 burpees
All t2b and dB snatches unbroken. Burpees fast in first and last rounds and then paced the other 5 sets. Too long transitioning between stations..
Strong A dude!
Strong work brother!