A.
Every 3 minutes, for 18 minutes (6 sets) of:
Snatch x 1.1.1
(rest 7-10 seconds between singles)

B.
Complete as many rounds and reps as possible in 8 minutes of:
20 Power Snatches (95/65 lbs)
20 Push Presses (95/65 lbs)
20 Box Jumps (24″/20″)

C.
Two sets of:
60 Second Prone Plank Hold
Rest 15 seconds
30 Second Left Side Plank Hold
Rest 15 seconds
30 Second Right Side Plank Hold
Rest 30 seconds

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Bryan
Bryan
January 11, 2017 2:51 pm

A. Bryan (10s rest) – 95# x 2, 105#, 115#, 125#, 130#. Christy (10s rest) – 50# x 2, 55# x 2, 60#, 65#.
B. Bryan – 1 rd + 44 reps. Christy – 1 rd + 30 reps.
C. Bryan – Rx. Christy – did not complete.

Nathan
Nathan
November 15, 2016 10:47 pm

95, 95, 115, 115, 135, 145
1 round 22 reps…
Felt that the amrap snatches actually helped myou form…focusing on pulling quickly under the bar which I struggle with. Still learning the snatch motion, though…

Ryan Rankin
Ryan Rankin
November 15, 2016 7:01 pm

A. 155-175-175-175-185-185
So many misses all out front

Chad G.
Chad G.
November 15, 2016 4:49 pm

A. Stayed lighter with bad wrist and mobility: Power Snatch 115#, 125, 135, 145, 145, 145
B. Rx: 2 rds + 1 rep
C. Completed

Mariah Manecke
Mariah Manecke
November 15, 2016 1:02 pm

A. Took a week off for family matters hit light snatches
45/55/65/65/65/75

B. 2 RDS Rx + 5
C. Rx

GrrrButler
GrrrButler
November 15, 2016 6:56 am

What’s the standard for time to move from a to b on these? is it rest till you feel ready or should it be almost immediate?
a. 95 – 145 by 10# Squat Snatch. This was a PR For me. I’m real slow getting under the bar but once there can stand it up alright.
b. 1 rd + 30 using the small 25’s on this instead of bumpers slowed this down I think getting all the way to the ground
c. Rx’d

Matteo Kravczyk
Matteo Kravczyk
November 15, 2016 3:46 am

A: go to 57.5 kgs
B: 1 rounds + 25 reps @ 30 kgs

Michael Newton
Michael Newton
November 14, 2016 7:20 pm

A) 95/105/115/125/130/130

B) 2 + 3 with 75#

Forgot about C. Will do tomorrow

40 Something
40 Something
November 14, 2016 6:36 pm

Part 2 (mini):
100 DUs
1 set 10 alternating pistols
36 modified HSPU’s

Holly Whitmore Duthie
Holly Whitmore Duthie
November 14, 2016 3:52 pm

A) Skipped. Shoulder still not ready for heavy snatches.
B) 2+11 RX
C) Done RX

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Michele Vieux
November 14, 2016 5:36 pm

Cleans are always a good option!

Jscar1230
Jscar1230
November 14, 2016 3:32 pm

A. 95, 115, 135, 144, 155, 155lbs
3 reps ea round 10 sec between.
B. 1 round 42 reps
C. All planks as Rx’d

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Michele Vieux
November 14, 2016 5:36 pm
Reply to  Jscar1230

Great job today!

Britt J
Britt J
November 14, 2016 3:23 pm

Did my PRT today. (Considering I have run outside the programming I was super happy). Had one of the PT work on me and she crushed me so I went light and easy.

A. 75/85/90/90/90/90- snatch form was Jacked likely because of the work I had done.
B. 1+44RX went super slow since my snatch form was all wonky
C. Skipped lack of food kicked in.

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Michele Vieux
November 14, 2016 5:36 pm
Reply to  Britt J

Yeah bodywork can make you bejankety for a day or two. Glad you took it easier.

Zack
Zack
November 14, 2016 1:58 pm

95, 95, 100,100, 105
2rds of Amrap
Finished the core. Great Monday!

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Michele Vieux
November 14, 2016 5:26 pm
Reply to  Zack

Happy Monday!

Amber Nollen
Amber Nollen
November 14, 2016 12:55 pm

A: 55, 65, 75, 85, 85, 95 (tied my pr from the floor for 1 then missed the 2nd, so did hang snatch for the last 2)

B: Went rx but extremely slow (prob too slow) since I’m not a snatch master: 1+27 at the 8 mins, but finished out Rd 2 since I was past my hard part.

C: completed, I added in a :30 hollow hold after the side planks too.

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Michele Vieux
November 14, 2016 5:26 pm
Reply to  Amber Nollen

Nice addition!

Jay Pennypacker
Jay Pennypacker
November 14, 2016 12:44 pm

A. 95; 105; 105 (bad technique all around) 95; 95; 95 worked on technique. Need to work on getting faster under the bar and hip thrust
B. Rx 1 + 24 broke open new or closed alveoli
C. Rx

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Michele Vieux
November 14, 2016 5:25 pm

To work on getting under the bar faster, try tall snatches. For the hip thrust, watch this video: https://www.youtube.com/watch?v=JtEmR32v1lg

Jay Pennypacker
Jay Pennypacker
November 14, 2016 6:16 pm
Reply to  Michele Vieux

Kettle bells, Olympic drive, got it!

VanillaGorillaWill
VanillaGorillaWill
November 14, 2016 11:22 am

A. 135,155,175,185,195,205 squat snatch

B. 2rds + 14

C. Forgot about this will do later.

Also did an office obstacle course. Fun time.

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Michele Vieux
November 14, 2016 5:24 pm

Office obstacle course? Do tell!

VanillaGorillaWill
VanillaGorillaWill
November 14, 2016 5:38 pm
Reply to  Michele Vieux

Rope climbs, wall climbs, carrying odd objects in between, etc. It was fun. Sucked starting right after the wod though but we made it. Lol

Mani Sadegh
Mani Sadegh
November 14, 2016 11:05 am

A: Up to 45kg
B: did part b from Fitness with 24kg KB and 14kg DBs – 2 rounds and 10 reps
C: Rx

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Michele Vieux
November 14, 2016 5:23 pm
Reply to  Mani Sadegh

Great job! Cute new pic!

Todd Shampine
Todd Shampine
November 14, 2016 9:44 am

A )135-145-155-165-165-165
B) 2 Rounds Plus 1 Rep
C) Done

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Michele Vieux
November 14, 2016 5:23 pm
Reply to  Todd Shampine

Awesome!

jorge gonzalez
jorge gonzalez
November 14, 2016 7:36 am

A) 30kg, 40kg, 50kg, 50kg, 55kg, 55kg with a lot of failures on the last 2 sets

B) RX : 1R+11 reps

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Michele Vieux
November 14, 2016 7:43 am
Reply to  jorge gonzalez

Nice, Jorge!

40 Something
40 Something
November 14, 2016 7:17 am

A. Up to 125 (able to pop into squat now)
B. 1 + 36
C. Tried to go straight witjout

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