A.
Six sets of:
3-Position Snatch (high hang, mid-thigh, then from the floor)
Rest 2-3 minutes
Build over the course of the six sets.
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Overhead Squats (135/95 lbs)
7 Box Jumps (24″/20″)
7 Toes to Bar
A: go to 50 kgs
B: 4 rounds + 15 reps @ 30 kgs
A. 175
B. 5+14
Great job!
Did “Ghost” this am.
6rds of
1min: sdhp 50# kb
1min: Burpees
1 min: du
1min: Rest
561 total reps. We do every halloween???
Afternoon:
A: Shlds pretty fatigued from this am…so up to 95 and didn’t try to go heavier. Bout landed on my head due to fatigue.
B: 95#, can barely snatch it…so stuck at 75#. I am so not good at ohs:(
4rds even
Ghost looks brutal!
A. Up to 115#. Added a high pull on the front.
B. 115#. 5+2 rounds. That was a quick death. I went into the pain cave somewhere in round 3.
Legit!
Did 10/31 WOD:
A. 115; 135×2; 145; 155; 165; 175×2 & 185 x2 worked on 1/4 squat with heavier weights. Will go up next time I see HPCs
B. 135# 2:14; 2:03; 2:01 & 1:55 used a stopwatch as my partner. Next time 145 or 155#
C. skipped
Woo hoo! More weight!
A. 65/70/75/80/85/90/95-fail high hang and mud hang, full easy
B. @85# -4rds
Gym was packed so had to weight on pu bars and space to lift
C. 3 sets
2 dead hang pu
60 sec hs hold feet on wall/ work on off2nd/3rd hs hold with alt hand lifts
60 sec ab mat sit up50/49/ 30-only did 30 sec last rd
Sleep is all jack so I have a lack of energy ugh
Got the shirts! I’m trying to track CJ down then we’ll send you a picture! Thanks again!
Yippy glad they finally got there! Hope it’s not to big!
A. 90/110/135/rest @ 110 focusing on form
B. 3 + 7 @ 110 lbs
Posterior chain was busted from weekend kettlebell work,so squatting was hard and went light.
Nice work!
A. High Hang Power Snatch to Overhead Squat — 3 x 65 lbs each set
B. Scaled — Toddler Weight (65 lbs)
5 Rounds
I put on 95 lbs for the overhead squat because I thought I could do prescribed women’s. Yup. Folded like a noodle on the way down. And even though the weight was light for the snatches, I feel like I’m getting comfortable with bar contact on the hip extension. Slowly but surely.
Progress!
A.) Worked up to 165lb
B.) 3+7. Shoulders are cooked.
Seriously!
Short on time today so did B with front squats: 5+2 at 135#
Good choice. 🙂
A: Worked up to 155 on the snatch
B: 4 Rounds.
Awesome!
A. Did single arm DB 3-position power snatch due to wrist and ROM issues: 70#x4 sets, #75×2 sets
B. Had to sub OHS with Back squat for same reasons: 5 rds.
…finished with 3 sets of 5 second pause squatsx3 at BW and 5xcandlestick to Box Jump 24″,
Ohhh candlestick to box jump!
A. 115; very gradually, these are feeling more natural, but still a lot of stiffness in the shoulders which makes it hard to pop into the sit. Using a lot of energy to find the balance point overhead.
B. Scaled OH Squat to 115
3 rounds + 7 OHS
Honestly I’d suggest doing cleans instead of snatches until your mobility improves (in order to avoid injury).
Here are some mobility ideas:
https://www.crossfitinvictus.com/blog/open-those-tight-shoulders-part-one/
https://www.crossfitinvictus.com/blog/t-spine-mobility-tools/
https://www.crossfitinvictus.com/competitors/blog/upper-anterior-chain-opener-banded-scarecrows/
https://www.crossfitinvictus.com/blog/wall-slides-fantastic-exercise/
https://www.crossfitinvictus.com/blog/reverse-snow-angels-purveyors-posture/
https://www.crossfitinvictus.com/blog/identifying-upper-cross-syndrome-for-dummies-part-1/
https://www.crossfitinvictus.com/blog/treating-upper-cross-syndrome-for-dummies-part-2/
Thanks, Michele. I appreciate your investment in each of us; the community is not small, and with the gym, too, I know you stay pretty busy.
In a situation like this week’s, to avoid back-to-back clean days, is there another alternative exercise that would have your blessing? Light, high-rep OH Sq, maybe?
Thank you! I really enjoy working with you guys and I feel like we’ve created our own little community here.
To answer your question: Halting Snatch Deadlifts would be a good option! Or snatch pulls. Something that keeps the bar below the waist.
Michele, thank you twice more, for directing Chris to me and for all the great sub options until I loosen up (really like the Halting Snatch DL suggestion!) You all rock.
Going to be bold and bother you with one more question: Is there a good open-source muscle-mash & mobility resource you could recommend? Kelly Starrett is great, but I’m married with 3 kids and haven’t invented anything, so $85/yr for You Tube videos is not in the budget. If not, I understand. Just thought I would ask.
Do you have the supple Leopard book? Use that as a diagnostic guide and resource, and then just you tube search mobility wod for whatever you need to work.
Will do. Thanks, Amber!
Besides what we post here, not that I know of. You could buy K-Star’s book and only pay the $85 once.
I had/have the same issue with my shoulder mobility (same ROM limitations/same shoulder). Went and saw a physio here in Calgary (he made a cameo appearance in Every Second Count doc) this was his perscribed daily homework 1. Arm overhead, lying – foam roll lats (less about along the length, more about across) 2. Lying on your side on a bench, DB in hand, 15 reps/side movement. Arm is extended straight up, lower to right in front, dumbell bottom goes just below bench, 95-100 degree, back up. Eventual goal is 10% of your 1RM bench x 15. … this one… Read more »
Thank you!!!
Chris, I really appreciate you sharing the daily homework. I’ll do it. Exercise #2 may be humbling, but so is aging, so I’m game. Thanks so much.
Chris, thanks again for this. Question about the start & end positions for exercise 2:
Start- if I’m lying on my right side, is start position with my left arm (holding DB) pointing at ceiling, perpendicular to my body, or am I stretching my DB arm straight overhead in line with my body, toward the wall the top of my head points to?
End- is my left arm (DB arm) diagonal across my body, past my right hip and slightly below the bench?
DB is pointing straight up toward the ceiling, end position is in front of your chest – almost like a straight arm DB fly but on your side. There is certainly a need to brace internally.
Perfect. Thanks, Chris.
I started with 8 x 15 … over the last 3 weeks have worked up to 17.5 x 12 … but moving on from this is point is going to take some work.
That’s significant progress in a relatively short time. And from your original post for this day it looks like it’s already paying off in terms of stability and range of motion. ROM is so critical for performance and athletic longevity, and yet it’s so easy to neglect it. Looking forward to realizing the effects of this routine. Motion is lotion.
Chris, I love this routine. Mobilizing shoulders by foam rolling lats. Who knew?
One final question about exercise 2:
How many rounds? I did 3×15 per side yesterday, which seemed substantial but not overly tiring.
One and done buddy – 1×15 each side – intent is to build maximal strength for stability not to layer in endurance
Okay. Thanks again, Chris. Enjoy your weekend.
A. 3 Position Squat Snatch (OT3M)
105, 115, 125, 135, 140, 145
B. As Rx: 4 rounds + 4 (from the floor)
… physio homework is paying off … most weight I’ve snatched for a long time – shoulder felt stable.
Woo hoo! Care to share some of that homework with @disqus_JkgpREGFlW:disqus ?
A. Up to 135. Felt nice and snappy today.
B. @115. 5 rounds even. Hit the wall at round 3 and trailed off. Engine didn’t want to run that hard this morning.
Vroom Vroom!
Form work on 3-pos Snatch. Then back squat on WOD- let the wrist heal. 4+11 bj were slow.
Ah the wrist. Is it getting any better?
Ahhh…say slowly, just trying to take care of it.
1) up to 145lbs, focus on form
2) 6 rounds 10 reps, RX. Tried to go EMOM but fell off last round
Great day to focus on form! Those positions really help with that. 🙂
Crushed it – nice work.
Domination.
Station.