A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Snatch x 1 rep @ 75-90%
B.
For time:
40 Calories of Rowing on Concept 2
30 Toes to Bar
20 Snatches (135/95 lbs)
Forgot to post after the workout.
Wrist still a factor.
A: Did some strict press work. Snatching is to much wrist movement.
B: Not sure on time since I got a call midway through and accidentally closed the timer when I switched screens.
Row 2:05
T2B 5×6
Did Front squats with cradle hold
A. 85/95/105, 105/115/125, 125/130/135/140/145. Felt good today. Especially the hang snatch.
B. Scaled to 115#. 6:32. Went 20/10 on ttb and singles on snatch catching in power.
A1.75,85,95
A2.95,105,115
A3.115,125,135,145,155
B. Row 1:50
T2B 6,6,6,6,3,2,1 (started too fast, at the end my core collapsed)
Snatch at 115lb (1,1,1,…1)
TIME: 6:22
60, 65, 70
70, 75, 80
85, 90, 95, 95, 100
No time for the metcon. The snatches felt really good. I added a full snatch after every HHS and HS so Tge heavier snatches felt really good.
A1. HHS 60/65/70#
A2. HS 70/75/80#
A3. Snatch 80/90/90/95-PS so stayed here /95
B.
A1. HH snatch 35,45,55#
A2. H snatch 35, 45,55
A3. Snatch 35, 45, 55, 65, 55
B. Scaled to 60# – 9:14
40 cal row 2:45
30 T2B 12/5/10/3 (last 13 done strict)
20 Snatch @60 # 5/5/3/2/2/2/1
A. Up to 125 lb. snatches felt great today.
The technique is coming along!
B. Snatches at 95 lb
7:43
C. Reverse Tabata l-sit on rings
First time snatching in over 6 months.
A. Up to 195 power
B. 40 cal row (1:34)
30 T2B
20 Snatch #135
6:46
Been weightlifting for the last few months so cardio capacity is … lacking.
Snatches:
135-135-155
155-155-175
175-185-185-185-195
8:50 Rx-ish. Subbed Assault bike for row since my rower is indoors at the moment.
A: Snatches today went very good!
140,155,165
165,185,190
190, 205, 225, 230
B: 5:14 RX
Congrats, really good time!! and working in RX ‘_’
Anika
A. Couldn’t seem to get in a good rhythm with snatch today-
hhs – 65/65/65
hs-75/75/85
s-85/85/95/95/95
B. 9:57 – did the first two snatches with 85# then dropped it to 75#, definitely should’ve started there!
A. Snatch Complex as Rx:
HHSS: 105, 115, 125
HSS: 125, 135, 145
SS: 145, 150, 155, 160 ,165
B. RT: 40 Cal / 30 Push-Ups / 20 – 115# Power Snatch
5:40
… running short on time so nerfed B to keep the pace up … yay barbells.
A. HHS 47.5kg/55kg/57.5kg
HS 60kg/62,5kg/65kg
S 65kg/67.5kg/70kg/72.5kg/75kg(165#)
B. As Rx 7:17
40cal row done at 1:52
T2B done around 3 (10-10-5-5)
Then got to the snatches and hit my pubic bone f^#$ing hard on the first rep so the other 19reps got a bit weird because I was avoiding hitting that spot again. Lost a bit of intensity there, but it was a good workout!
(Mayday Mayday, can some one please bring me an ice pack?)
(Anika)
Oh no! Looks like you still did really well even with the injury! I dropped the bar on my head on one of my last reps, it was very graceful 🙂
Finally out of pinched nerve hell. Wife’s elbow to the neck was one of the main keys to recovery ?. A lot of time foam rolling and working with a lacrosse ball. Did a body weight WOD yesterday: Angie, still sticking to controlled (non-dynamic) movements today: A. Every 90s for 30 min (5 sets) 1 – BS x 6 @32X1 (205#) 2 – left arm DB row x 8 @21X1 (75#) 3 – BS x 6 @32X1 (205#) 4 – right arm DB row x 8 @21X1 (75#) B. 4 rds 500m row 10/10 DB press 45# 15 ring dips… Read more »
Is it your neck or back? Sorry hard to resist injury info in my field.
The pinch was in my mid back just to the right of my spine in the lat. tightness eventually translated all the way up behind my right ear. At one point my right shoulder was a good inch or two higher than the left and it was difficult to tilt my head to the left.
Sorry just saw this. Sounds like Thoracic wasn’t moving and traps spazed out. If you lay over a roller does your back pop really easily?
Without fail it always pops
Options: everything is hyper mobile or you have some tight segments so the other areas are conpensating
Good morning, everybody…
A. up to 115#; last one felt really good.
B. 6:51; scaled to 115#. arms and shoulders were shot by time I got to snatch. broke t2b onto 6s and singles on snatch.
This one looks tough.. snatches at the end of a WOD is my kryptonite
A. 65#-75-85 / 90-95-100 / 105-110-115-115-115 (based on 125). These felt good today
B. 8:49 with 95#. 2:03 for the row, then broke T2B 10-10-5-5, then snatches done in sets of 4. Not my best intensity, was breathing hard from the start. Normally I would’ve used 85# for the snatches but I decided to challenge myself today and surprised myself with how form held up
Great start to the week and it’s a good day to be turning 31!
Birthday gainzzzz!
Happy bday, bro. Great job today!
Thank you! Awesome work, you crushed it today
That’s a damn good day for a old man like you!! Happy Birthday my friend!!
Not too shabby eh? Thank you!
Great work! Happy birthday, you’re way ahead of schedule in your crossfit journey compared to me!
Hah, thanks! You’re not kidding anybody though, you’re the legend around here mister! Good to see you back in training
Happy Birthday Joey.
Thanks Chris! Super fast B today man
(Anika)
Happy birthday Joey! Great job today!
Thanks Anika, you too!
Happy birthday!!!
Thanks bro
A. Snatch stuff
Hi hang – 60kg,
Hang – 70kg
Floor – 80kg,85kg,90kg,95kg
Cut it short after 3 reps as I made the goal for the night. This is the most I’ve snatched in over a year and it was pretty good. Video here – https://www.instagram.com/p/BnigU-vB6D7
B.
6:45
Rowed at 1280 pace in around 1:55, t2b finished around 3:50. Then fell apart and took 2:55 to do the 20 snatches..
This was a tough one!
That’s a helluva job on B! Congrats on the snatch, too.
Took today to do the snatch accessory work I’ve had programmed for me. Also happy birthday to the PR machine that is @joeymaltais A. Every 2.30 for 3 sets, 3x 1 snatch deadlift shrug + 1 snatch pull + 1 hang power snatch. Add 2.5kg from last week, so up to 47.5kg for all sets. Feeling good extension. B) Every 3 mins for 12 mins, Power snatch 3 reps at 90% 50kg for all sets C) Every 2.30 for 3 set, Snatch balance 3 reps. 40kg with good speed under the bar D) Every 2.30, overhead squat 3×10 45/55/65% 27.5… Read more »
That’s a lot of work for Monday. Nice job!
Thanks Chris, looks like you smashed B today using the same weight as A!!
Man, are you still working out… ha. I need to follow your lead with some extended work on OHS.
Managed to post this in a rest period haha! My legs are totally trashed so may go back this evening for some active recovery.
The OHS work has made a huge difference – i feel bad wavering from the invictus programming, but looking at my beyond the whiteboard %s i can see that i need to focus on some movements.
Glad to hear you’re on the mend too, how was Angie?
That is some serious work today, well done sir. I definitely need to steal some of that snatch work. Also, those AB max intervals are an insane leg destroyer, especially when you crush them like this. Also congrats on the RMU improvement!
Yes steal away, super excited to see how it affects my squat snatch. The AB got me so bad today, like i had trouble walking back home haha.
No kidding. I did max cal x 20s intervals every 3 min (8sets) right before leaving for vacation and my legs felt destroyed for like 3 days hahah. It was a weird feeling. Will definetly go for it again though. This looks like a good one
Haha well now i’m worried about tomorrow! About to go bouldering, hopefully that will be interpreted as recovery…
hah well I think it might have been related to my previous IT band pain and it just brought it back for a few days… no worries you’ll be fine lol