A.
Every 3 minutes, for 24 minutes (8 sets) of:
3-Position Snatch
(high hang, mid-thigh, then floor)
Build in load over the course of the 8 sets, emphasizing good speed and mechanics.
B.
In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:
8 Deadlifts (225/155 lbs)
8 Burpee Box Jump-Overs (24″/20″)
A. Worked up to 92.5 kilos
B. Did full 8 min
7+9
In busan so only kilos. I’m getting better at them
A: 30 kgs / 40 / 45 / 50 / 50 / 50 / 50 / 50 @ 3 Position Power Snach
B: solo: 5 rounds + 5 reps @ 70 kgs
A: I stuck with 75# and pulled all 3 from the floor. I really need to work on that first pull. Felt good today.
B: did solo…so I did 4 rds for time in 7:21 Had a little rest between sets, but burpee box jump overs felt slow!
Took today off. Barbells for Boobs workout tomorrow and a coaches workout Sunday. Have to give myself one day off somewhere! Have a great weekend everyone!
Have fun supporting boob health!
A:95/95/105/115/125/125/125/125 got stuck here
B: 5 +4
What “stuck” you? Anything I can help with?
I got stuck with the 125#. Just couldn’t get the pull correctly to get under the bar from the High Hang. From the Floor it wasn’t an issue. High Hang = not so much. I think I need to work on my mechanics more 🙂
Been awhile since posting due to travel/work and my bad wrist making me adjust/alter most workouts. Tried this one today:
A. Stayed light because of wrist and did 16 sets with 1 minute rest at #95…power snatch
B. Did solo Rx with 1:1 work/rest ratio: 5 rds with 20 seconds remaining
….finished with some ax chops and squat mobility
Welcome back! Hope your wrist is doing better!
Hey Guys. Question- When programming just indicates “snatch”, does this give the option of a full squat snatch or power snatch? Or should I just assume “snatch” means a full squat
Hey Ryan — a snatch (or clean) always means full squat. Usually programming will specify power. 🙂
Thanks holly!
Thanks, Holly!
A) worked up to 42.5kg and did last 2 sets at that as didn’t feel I could go to 45kg today. Shoulders a bit fried from yesterday’s wod!
B) flying solo so attempted to do equal rest but the clock counting down kind of messed with my mind so it wasn’t a precise science! Did 6 rounds
6 rounds is solid work!
Thanks!!! PB’d a trail run today: 9km of hills and did it all. No stopping – so proud of myself! Hate running!
A. 65 lbs — first time ever doing a barbell snatch! Pretty scary, I probably took close to forty minutes of warming up and contemplating mechanics. Decided to stick with just a high snatch since I realized I’m not comfortable with making bar contact at the hips and being under the bar. Suggestions are welcomed!
B. 3 + 1 Rx (solo)
Good call on the snatching, Teddy! It’s probably best to work the hang power snatch for a while before adding in pulling from the floor or squatting. Let me know if you need some resources!
Great day to work on your snatch! Especially if you’re working on your snatch…If that’s the case, go light today and practice perfect positions. Position 1 = High Hang: Stay completely upright in the dip. It should look just like your dip for your push press or jerk (except the bar is at your waist). Meaning, there should be NO FORWARD PITCH OF THE TORSO. Merely unlock your knees and finish strong! Position 2 = Mid-Thigh (aka Above the Knee): Get to this position by doing a RDL. There should be super tension on the hamstrings and you should feel… Read more »
Wish I read this before I went to the gym… womp, womp.
A. Squat Snatch Complex as Rx
85, 95, 100, 105, 110, 115, 120, 125
… started light, worked on positioning, shoulder held up okay
B. As Rx (1:1)
5 rounds + 10
41s, 41s, 45s, 47s, 51s, bonus round
Have a good weekend folks.
Happy Friday!
OK, just noticed that 117’s part C made my part C look like preschool. Will look before I post to avoid situations like this in the future! 🙂 Awesome work, 117!
Haha but that was his combined team score. Plus they are Russians so they are fast. 🙂
A. 75 lbs. (pure mobility work- still wobbly like a baby deer on this one)
B. 4 rounds
MHR 170
C. Either 100 DUs for time or 50 unbroken
Got 50 UB in :46 (PR)
Woo hoo! PR star!
Got into a rhythm! Wish I could do that whenever I wanted to! Practice, practice…
Warm Up: 1 km Assault Bike; Tabata “High knee skips (in-place)”
A: power snatches 75 – 95lbs.
B: for team: 7 + 11 (DL – 185lbs / burpee box jump-overs – RX)
C: plank 2 minutes; 10 GHD sit-ups; 10 GHD hyperextensions; 5km Assault Bike; 50 DU
Happy Friday, from SD, with love!
warm-up: 500m row, tabata high skips
A: power snatch with 55 lbs (cann’t make squat snatch) (found comfortable weight and practice in good technic: tried to jump cause it leads to lean on a heel not on a sole: and tried to use thighs to contact with bar …)
B: partner = 117
7 rounds + 11, Deadlifts with 125 lbs, Burpee RX
Why can’t you squat snatch? Injury or mobility?