A.
For the following snatch work, you will stay on a 30-minute running clock and add weight to the barbell throughout the session, ultimately building to today’s heavy single. Use each movement as a chance to prime perfect movement mechanics and increase in load so that you’re ready for your final 6 minute interval.

Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat x 3 reps
(pause for 2 seconds in the bottom position of each overhead squat)

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65%

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80%

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch Lift-Off + Snatch from 2″ Below the Knee
(pause for 2 seconds at 2″ below the knee on BOTH the snatch lift-off, and the snatch from below the knee)

Build to today’s heavy single.

B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 73% of your 1-RM

C.
Four sets of:
Row 300/250 meters
10 Box-Facing Burpee Box Jump-Overs (24″/20″)
15 Chest-to-Bar Pull-Ups
Rest 60 seconds
Assault Bike 20/15 Calories
50 Double Unders
15/12 Strict Handstand Push-Ups
Rest 60 seconds

D.
Two sets for max reps of:
60 seconds of Stiff Leg Deadlift
Rest 60 seconds

Keep the weight light, around 25% of your max deadlift with the goal of moving for the full 60 seconds. Use straps if necessary.

E.
Two sets of:
Banded March with Front-Loaded Carry x 3 minutes
Rest as needed

  • Dylan Weller (Canada East)

    Snatches felt surprisingly good for 5am
    A. Snatch press 45/65/85
    PP + OHS 135/155/165
    Hi Hang x 2 135/155/165
    Hang Snatch 165/175/185/195
    Liftoff + pause at 2″ below knee 195/205/215/225
    B. 250/290/315/330/350
    5 @ 325
    5 @ 280
    C. Only had time for 3 rounds, took 20min
    D. Later today
    E. Later today

    • Tino Marini

      Got some good work in early doors! Nice job!

  • Seb Benisty

    A1/20/30/40kg
    A2/40/45/50kg
    A3/50/55/60/60kg
    A4/60/65/70/72,5kg
    A5/72,5/75/77,5/80kg 🎉🎉 yeah 2,5 kg more than last week and PR for this type of complex
    B/
    [email protected]
    [email protected]
    [email protected],5kg
    [email protected]
    [email protected],5kg
    Then [email protected]
    Happy with that same reps than last week with more weight
    And [email protected],5kg
    C/
    1st part 3’/3’20/3’18/3’40
    2nd part 3’50/4’10/3’40/4’40
    SHSPU got me on this one… ouch
    D&E/later
    Thanks have a nice day of training see you tommorow…

    • Tino Marini

      Awesome day of lifting Seb! Great work!

      • Seb Benisty

        Thanks Tino

  • Ingmar Krähling

    A:
    1. Empty Barbell
    2. 70/90/100
    3. 50-70
    4. 75-90
    5. Up to 97,5 (never did this complex but felt like a PR :))

    B:
    1. 115-130-140-150-160kg

    2. 145 x 6 // 130 x 9 (same reps as last week)

    C:
    Done Rx in 27:45 // 20:45 without rest

    D:
    Done @ 50kg

    E:
    Done

    • Tino Marini

      Looking strong!

  • Anthony Oriotti

    A. Snatch press from receiving : 20/20/20
    Still hard here

    Snatch push press : 40/60/60

    High hang [email protected]/45/50/52,5
    Hang snatch 55/60/65/65
    Snatch lift off 2s pause + Snatch below the knees 2s pause : 65/70 fail / 70 / 75kgs

    B. Back squat [email protected],5 [email protected] [email protected] [email protected] [email protected],5
    Then [email protected]
    Then [email protected] (didn’t read well the description)

    Missed last week volume, this was Challenging

    C. 26’05 Rx
    C2b : 15-12/3 – 9/6 – 8-4-3
    Shspu : UB/UB/UB/6-9
    DU 30-20 each round

    D & E. Out of time

  • Kevin Boughari

    A) 20/40/45 .
    45/50/55

    Snatch start 55 finish 97.5 kilos

    Back squat : 110/152.5
    142.5/130 kilos = 6 rep

    Wod: 28′ hspu strict weakeness 8/7 and bike can go fast.

    Have a good day
    Is Cool wod !

  • Devan Hussey (SoCal)

    Last work day so only squats.

    315/365/395/425/455
    395×5
    355×5

  • Jessica U

    Body felt sortof off today for some reason, but I haven’t had an early morning in about a week so I think that’s all.
    A) press- bar, ohs- 65, high hang- up to 85#, hang- up to 110, halting- upnto 120 then stayed here for snatch bc the tendon thing. Ready to be off these meds

    B) 165, 190, 200, 215, 225. Then 205x 6 and 185x 6 that breathing rule killed me today!

    C)29:44 subbed burpees for burpee box jump overs and DU (no high impact jumping) and row for AD. All else Rx

    D) done

    E) done

    Thanks so much!! Have a great Monday!

    • Tino Marini

      💪👍

  • Penny Weinberger

    First things first… DID MY FIRST STRICT MUSCLE UP YESTERDAY!!!!!
    Now I only hope I can do it again..and again… and then kipping and then a whole new ball game starts!!!
    Had to show up early to work today so ran out in the middle to get work in
    A. -Omg.. empty bar was a challenge! ! Will come back after a few training sessions of this
    -25/30/35
    -25/30/30/30
    -32.5/35/37.5/40
    -35/37.5/37.5/40
    Not much time so couldn’t warm up as much as I liked so didn’t push too heavy and kept technique sound.
    B. 55/61/65/70/74
    @80% 65kg (missed last week) 7 reps
    @70% 58kg × 7reps
    C. Low on time so did 3 rounds with 10 c2b and -L-sit press2×12.5kg (2.5kg extra than I normally take) 22:04
    Didn’t feel the love here today..dunno why..

    • Seb Benisty

      Yeah penny.. congrats… first strict ring MU is always good for mind set… 👏

      • Penny Weinberger

        Indeed seb!!! Thanx !!!!

    • Anthony Oriotti

      Wooop woop congrats again 🙂

      Opens smells good. Fight for it ! 💪

      • Penny Weinberger

        Thanks anthony!!! I was excited yesterday ; )..now gotta keep working hard 😉

    • Fred Bernier

      That’s awesome! Strict muscle up!!!! Nicely done Penny!

      • Penny Weinberger

        Thank you!!!! It’s been a long day coming😉💪

    • Tino Marini

      Yeah Penny!! Awesome work!!

      • Penny Weinberger

        Finally!!!!! I guess the extra gymnastics work paid off! Now to keep it and improve it!!

    • Nancy Mawire (40-44)

      Congrats Penny!!!

      • Penny Weinberger

        Thanks so much Nancy! !!

  • Corey Reutlinger

    A1. 60, 70, 80#x5–5# more than last week on the Snatch Press from receiving.
    A2. 90, 100, 110#x3
    A3. 110#x2x4
    A4. 115, 125, 135, 140#
    A5. 145, 150(f), 150# (HS-87%), 155(SLO only)
    B1. 196×6, 225×4, 240×2, 250×2, 265#x1
    B2. 245#x5
    B3. 215#x5
    C. Only had time for 2 sets. Found my strategy for tackling BFBBJOs without over exerting myself.

  • Wilson Hopkins (45-49)

    A. Up to 185
    B. 265/315/335/355/375
    340×3
    300×6
    C. Done. Sub’d OHP at 105.
    D. Done

  • Jesper Weng

    A) Snatches etc.
    45-50-55 kg
    80-90-100 kg
    50-60-65-70 kg
    75-80-85-85 kg
    85-90-95-100-105 kg

    B) Based of 140 kg
    10 reps at 116 kg
    10 reps 102 kg

    C) Wod
    5:14
    11:38
    18:42
    26:02.
    C2B: All UB
    DU: All 2 sets, due to fail.
    Strict HSPU: 10-5/10-5/10-5/8-4-2-1

    D)
    34 reps at 50 kg, both sets.
    No straps.

    E) Skip

  • Gylfi Snær

    A. done up to 85kg (83%)
    B. Done based on 170kg
    C. Done 28:55
    D done
    E. (Later i have to go write a school report)

    • Tino Marini

      Good luck with the school report!

      • Gylfi Snær

        Thanks!!

  • Dijar Ismail

    A – no snatzz , vrist
    B – Done of 175kg
    9 @83 and [email protected]%
    C – Done kipp hspu rest rx
    21:45
    2:05+2:20
    2:30+3:00
    2:30+2:55
    2:45+3:10
    D – done

  • @Pangcrossfit master

    A. Done
    B. Done.
    C. Rx. 26.02 UB all CTB/SHSPU.
    No more hspu for me, next time i will do frontsquat instead.
    D. No time.

  • Fernando Villasenor (Can West)

    Right hip/ IT feeling quite stiff today

    A. Done
    Receiving Snatch Press: 45-55-55
    Snatch Single: Up to 175

    B. Done
    Max reps @ 83% (325#) = 9
    73% (275#) for 9 reps

    C. Scaled C2B -> 12 & SHSPU -> 10
    34:10

    D. 95 pounds: 27 reps & 31 reps

    • Tino Marini

      Get on that mobility!

  • Lacy Baumgart

    First off, I’m retarded sore from Saturday!🙈😩😜
    A. Press 35#
    Push press/ohs 65/85/115
    H hang 85/95/105/115
    Hang snatch 120/125/130/135
    Complex (I’m horrible with complexes with pauses) did them all at 140 because I wasn’t smooth like I was on the hang snatches
    Backsquat 175/195/215/225/235
    83% 215 8 reps (no belt)
    73% 190 hit the 8 reps
    C. Changed because my elbow and shoulder are a little flared up and needed to stay off the rower and C2B
    4 rounds for time
    15 cal bike
    10 bbjo
    50 DU
    15 shspu
    14:00 kept almost all rounds around 3:30

    • Tino Marini

      First week of a new cycle is always tough! Make sure you’re dialing in nutrition and recovery.

  • Mauro Espíndola

    A. Built over the course of the movements and complexes to a 75kg snatch lift off + snatch from below the knee – 88%-1-RM

    B. Back Squat
    1- 91kg
    2- 105kg
    3- 112kg
    4- 119kg
    5 – 126kg

    Then… 4 reps @ 83% (116kg) and 4 reps @ 73% (102kg) √

    C. Done RX √ Didn’t do it for time – did it for quality and efficiency. Hard work!

    D. Done with 36kg barbell

    E. Done with two 12kg KB front racked + medium resistance band

    Today’s session was tough! Took me nearly 3h to complete all the work! Awesome!

    • Tino Marini

      Tighten up your time between movements. This session should take around 90 minutes!

  • Meghan Jayne

    A. Built over the 30 minutes from 45 (sots press) to 85 (snatch press+OHS) to 105 (Hang Snatch and Lift-off work) finishing at 115.

    B. First time squatting since December 15, and having to externally rotate my feet to compensate for reduced ankle mobility from my injury.
    Worked from 125 through to 165, and did 10 reps at 135 and 115 respectively. These are way off my percentages, but feel like 100% right now.

    C. Only had time for 2 rounds, each around 10 min. Subbed HSPU for DB presses @20#, everything else RX. BBJO and DU take forever as I’m doing them with one leg for now.

    ^^^Super challenging to keep a positive mindset with this setback, but the open and a local comp in April has me hungry to grind it out until we’re back to 100%. Great programming to start off 2018.

    • Tino Marini

      Great to see you back after dislocating your ankle. Ease yourself back in be smart adjusting accordingly. if you do things right now then you’ll come back much stronger than before!

  • Lars Dyrmose Lund Kristensen

    A. Got a 100kg squat snatch again. Haven’t don squat snatch for a long time due to pain in shoulder. So happy with that.
    B. 7 reps at 83% and 73%
    C. Do to time I only finished 3 rounds – 20.15

    • Tino Marini

      Nice work Lars! Hopefully your shoulder heals soon!

  • Gebriel Rutensköld

    A. Kept barbell light all the way. First squat snatches in months. Knees are getting better👍🏼 Did some heavy sets of snatch push presses for 4-6 reps.
    B. Box squats. Finished of with some high reps DLs.
    C. 25:53. Breathing was real in this one!
    D. Done.
    E. Skipped due to time. Might do it later this week.

    • Tino Marini

      Good to see your knee getting better!

  • Chase Leonelli

    Still in San Francisco so made up what I could from Saturday.

    A. Back Squat doubles
    265×2,270 for the rest which is 80%

    B. No hook no foot snatch up to 155, nothing crazy here

    Singles at 155

    C. Snatch/double under

    5+31. I got 7 full rounds in the open so I’ll take this

    101 burpees

    1925m rowing

    Pretty happy with today, ready to get back to my normal training schedule though

    • Tino Marini

      Great work on the snatch double under!

      • Chase Leonelli

        Thanks Tino!

  • John Foster

    A) Snatch Press From Receiving = 55lbs x 5 / 65lbs x 5 / 75lbs x 5.
    Snatch Push Press + 3 OHS = 155lbs / 175lbs / 195lbs.
    High Hang Snatch = 140lbs x 2 / 150lbs x 2 / 160lbs x 2 / 170lbs x 2.
    Hang Snatch = 180lbs / 190lbs / 200lbs / 210lbs.
    Snatch Liftoff + Halt Snatch = 195lbs / 205lbs / 215lbs / 225lbs (miss). Caught it. Just couldn’t quite stand up. Awesome snatch day.

    B) Back Squat = 235lbs x 6 / 275lbs x 4 / 290lbs x 2 / 305lbs x 1 / 315lbs x 1 / 300lbs x 1 / 265lbs x 1 / 135lbs x 15.

    C) 4 Sets For Times RX: 34:10 total time.
    Row + Box + CTB = 2:53 / 3:06 / 3:24 / 3:41. All Unbroken.
    Bike + DU + SHSPU = 3:08 / 3:24 / 3:56 / 3:55. Kept the bike over 80 RPM for the first 10 Calories every set. All SHSPU in 8/7.

    D) SLDL = 135lbs x 23 x 2.

  • Ezequiel Gonçalves

    A- based 87,5kg up 85kg
    B- based 180kg
    150kg x4 then 130 x4
    C- 2:10-2:18-2:17-2:14
    3:50-3:10-3:30-4:00
    D- 2 sets 30 reps 50kg
    E- banded march double kb 16kg front rack

  • Bobby

    A. No snatch
    B. Felt weak AF and numbers slightly lower %
    255/295/315/335/350
    325×3 285×3
    Not sure if this was from early morning or what but it wasn’t good
    C. 2:06/2:13/2:34/2:29
    2:12/2:36/3:29/3:44
    I was going hard on the bike all were under 25 seconds but then this crushed me for the DU couldn’t pick rope up and then kept tripping when I did. Not sure if that was best strategy – shspu were dead after as well.
    D. Done with 135
    E. Done

    • Tino Marini

      Tough session today.Make sure you’re dialing in recovery!

      • Bobby

        Crushed today started out ok but just ended up destroyed. Def know my recovery is lacking right now

  • Daniel Cohen

    A
    Based 85 kg
    Last set – 75 kg
    B
    Based 135 kg
    83% – 112.5 kg – 8 reps
    73% – 97.5 kg – 8 reps
    C
    27:30
    Rowed twice
    Everything unbroken!

  • Joaky

    B) 90/100/110/115/125 kg
    6 reps 110 kg
    10 reps 100 kg
    C) 34:30 RX
    D) Dumbbell 16kg
    E) Dumbbell 22kg

  • Brooke Fusco

    Dropped into CrossFit SOMA and made up most of Saturday’s work

    A. 205×2 sets, 210×6 sets, 215×4 sets

    B. Up to 105 for no hook/no feet (and no lifters 😢 lol)
    105# for 12 min EMOM – super easy

    C. Skip

    D. 5+20 (245 reps); 264 reps in 2014 with 3 extra min
    110 burpees
    1613 meters

    Traveling all day tomorrow to fly back home. Excited to get home and get back into a routine.

    • Tino Marini

      Still putting in some solid work!

      • Brooke Fusco

        Thanks Tino! 🙂

  • Isaac McLean

    A. 155//165/195/215//188//200/210(f)/ 215/225(f)
    B. [email protected]
    C. 30:58 RX did 5’s on HSPU

  • Marcus Antonsson(Master40-44)

    A:
    1. Did not have time my team hade already started 🙂
    2. Did not have time my team hade already started 🙂
    3. High Hang Snatch x 2 reps @ 45 -55 kg
    4. Hang Snatch x 1 rep @ 65-75 kg failed 80 kg
    5. Snatch Lift-Off + Snatch from 2″ Below the Knee Up to 75 kg failed 80 kg

    B: Back Squat
    Set 1 – 6 reps @ 100 kg
    Set 2 – 4 reps @ 110 kg
    Set 3 – 2 reps @ 120 kg
    Set 4 – 2 reps @ 128 kg
    Set 5 – 1 rep @ 135 kg
    2. max reps of 83% @ 1125 kg 5 reps. and 5 reps of 110 kg 73%

    C: Done Rx in 29:00, hade to struggle with the HSPU the last round.

    D: Done @ 50kg

    E: Out of time

  • Ryan Reilly

    A. 45,50,55
    105,115,120
    125,135,145,155
    155,165,175,185
    185,185,195,200
    B.240,275,300,315,335
    One set at 305# (83%) for 5 reps, could’ve gone for 6 but it would’ve been terrible form.
    Next set at 270# (73%) for 5. Somehow this one is always super hard too haha.
    C. 29:37 Rx. Row has never been easier which is good! Pushed the bike well, bbjo have gotten a million times better and I hope they throw it in the Open again, thanks for programming them often!!! DU UB and hspu done in 4 sets.
    D. 31, 21 at 115#
    E. 30# wall ball, did not want to do these after the wod 😂

    • Tino Marini

      But I’m glad you made yourself do them 🙂

  • Bronco

    A1) 45#
    A2) 95#
    A3) 135-165#
    A4) 165-200#
    A5) 200#

    B) 255/295/315/335/350# 2 at 320#
    3 at 280#

    C) 28:14

  • Trine Petersen

    A1: 20, 25, 30kg
    A2: 45, 50, 52.5kg
    A3: 35, 37.5, 40, 40kg
    A4: 42.5, 45, 47.5, 47.5kg
    A5: 47.5, 47.5, 50, 50kg
    B: no back squatting so did front squats
    Up to 65kg
    Then 6 at 83% (57.5kg) and then 6 reps at 52.5kg
    C: 28:04
    Strict hspu to a mat.
    D: done
    E: done

  • Rob

    A. Snatch press from receiving 25-40kg.
    Snatch push press and OHS 60-70kg
    High hang x 2 reps 70-85kg
    Hang snatch x 1 rep 90-100kg
    Lift off + hang below knee upto 107.5kg.
    B. Squat 130kg/150kg/160kg/170kg/190kg
    Max reps @ 167.5kg= 6 reps
    6 reps @ 146.7kg
    C. 25:20 RX including rest periods – everything UB.
    D. Completed
    E. Skipped

  • Aron Megyik

    A) sn press 20-30kg
    Sn pp + ohs 50-60-60kg
    hhg sn 50-60kg
    hg sn up to 75kg
    lift off + lo with sn 80kg, but faild the snatch like 3 times (my pr is 90kg [aug.23.], ohs is more like 100, so really don’t get why i’m such a shit with the snatch currently…)
    B)6-100kg
    4-115kg
    2-127,5kg
    2-135kg
    1-140kg
    125kg – 3 reps, that 1 breath totally killed me, never tried it, so really need to practice
    110kg around 6-8, not really sure
    C) no ab and didn’t want to do 2 times bp, rowing, du or sg so just skipped that, still challenging tho
    Time: 23’
    D) done 50kg
    E) nah

    • Tino Marini

      Keep the weights light and work on positioning. It will come back around just don’t chase the weight and pick up bad habits!

      • Aron Megyik

        I’m working on my form really hard, just somehow really couldn’t make it work 😀 Doesn’t matter, still going forward and do the job! Thanks for the advice 🙂

  • Patrick Donsbach

    First session this year after a two week break….

    A.
    1. Empty Barbell
    2. 40/50/60
    3. 60-75
    4. 75-90
    5. stayed at 90 for all reps, first two reps felt horrible, last two better. First time doing this complex in ages

    B.
    1. 115/135/145/155/160kg
    2. 3 @155 / [email protected]

    C.
    was running out of time and did 3 rounds for time:
    15cal assault, 50 doubles, 10 strict hspu 9:17

    • Hunter

      Make sure you eat lots of food and drink water. Don’t want to be too sore after that long break!

  • Bruno Brousmiche

    A. Snatch press receiving empty barbell so 20kg. It’s the first time than i arrive to do that!! But a little hard.
    Press OVH 50kg
    High hang snatch => 45kg i don’t arrive to do this movement without dip…
    Hang snatch => 57,5kg/62,5/67,5/72,5kg
    Snatch lift off.. 72,5kg/70/70/70kg
    Heavy=> 70kg/75/77,5/80kg/ fail 82,5kg

    B. 115kg/132,5/140/150/157,5kg
    2 reps 145kg…
    4 reps 127,5kg…

    C. 32’31

    D. 62,5kg 18 reps/ 18 reps

    E. 2x16kg KB with proworks heavy x black. I do pauses in the 3’=> impossible to guard the KB

  • Kendall Kimball

    A. All reps and sets done.
    B. 145/165/175/185/200; 4 reps @ 83% 8 @ 73%. Jean had us do max reps for both percentages.
    C. Time-capped at 30 min, but finished up the final reps of DUs and sHSPUs afterwards
    Each round averaged around 7:28
    D. 29 reps, 28
    E. Done
    Thanks, Tino!

    • Hunter

      Ouch on those squats! Two sets of max reps is tough. Good job Kendall!

    • Tino Marini

      Nice work Kendall!

  • Danielle Gillissen

    A1. 15kg
    A2. 25kg
    A3. 30kg
    A4. 35kg
    A5. 40kg
    A6. 50kg
    B1. 68-79-84-89-95kg
    B2. 8 reps @ 87kg
    B3. 8 reps @ 77kg
    C. On the rowing part: 2:42/3:05/3:01/3:05
    On the AB part: 2:46/2:43/3:03/3:03
    D. Set 1: 24 reps
    Set 2: 23 reps
    E. Done with 12kg slamball

  • Lyman Dickinson

    A. 1.45
    2.135
    3.135-165
    4.165-205
    5. 205-215

    B.255/285/315/325/350
    325 @ 7
    285 @ 7

    C.30:12 holy smokes that hurt in a strange way

    D. 135#

    E. 70# sandbag

  • Korey William Harris

    A1) 65-85-95
    A2) 115-135-155
    A3) 115-135-135-145
    A4) 155-170-170-180
    A5) 180-185-195-205 (91% HUGE PR ON THIS)
    B1) 225-250-270-285-300
    B2) 3 Reps 280/245
    C) 28:00 TWT, Paced this big time to test out my lungs. Still felt pretty bad, but not as bad as last week. Hoping I can recover soon.

    • Hunter

      91% is a great percentage to hit! Congrats on the improvements.

      • Korey William Harris

        Thanks coach!

  • Carly Rivezzo

    A. Worked up through the percentages and had the last snatch lift off round at 160.
    B. [email protected] 185, [email protected] 225, [email protected] 235, [email protected] 245, [email protected] 260
    [email protected] 83% (240), [email protected] 73% (210).
    C. 29:56 (not counting the last 60 sec after the end of SHSPU).
    So pumped. Did all of the SHSPU, and they felt way easier this time around! Overall stoked on this.
    D. Skipped

    • Tino Marini

      Awesome work on those strict HSPU!

      • Carly Rivezzo

        Thanks!

  • Ali Jones

    A1. bar
    A2. 65
    A3. 85-95
    A4. 110
    A5. 115, then 85…we were told to basically do a 2sec pause snatch at 2″ BTK and it felt horrible…so dropped weight and tried to figure it out.
    B. 135×6, 155×4, 165×2, 175×2, 185×1, 165×8, 150×8
    C. 32:14 RX (including rest) AB and sHSPUs were the worst for me today.
    D. done 65# 35, 28
    E. done

    • Tino Marini

      So it should have basically been 2 snatch lift offs with a 2 second pause plus a snatch from the second lift off?

      From that position you really need to make sure the weight is on the ball of your foot then focus on pressing the floor away and sweeping the bar back.

  • Justin Ashenfelter

    Didn’t snatch today
    B. Squatted up to 335 for a single
    Then hit 305 for 12 ( I got 12 at 292 last week too) but felt a lot stronger this week, then hit 265 for 12
    C did a class workout which had burpees/ hspu/ pull ups and rowing in it
    D will do tomorrow when my quad doesn’t feel like it’s gonna tear, it was feeling like fire during the 305×12

    • Tino Marini

      Strong work Justin!

  • Brigham Abbott

    A. 205. 215-f.
    B. 235, 275, 295, 315, 335. 295×6. 265×6.
    C. Subbed ski erg for AB. 39:56.

  • Alec Adkins

    Primary Training Session :
    A. Up to 235#
    B. Up to 335# , 315# x 6 , 305# x 6
    C. 21:48 (Raining so couldn’t do C2B. 15 HR Push-ups for C2B & 10 sHSPU instead of 15)
    D. Subbed 3 x 10 Sandbag Goodmornings

    • Tino Marini

      Nice work Alec!!

  • John Vautier (North Central)

    A. 45/50/55; 95/105/115; 125/135/145/155; 165/175/185/195; 195(F)/195/205/215
    B. 290/335/355/375/400; 370×2, 325×2 – legs zapped.
    C. Modified, feeling a little run down today. 3rft: 20 cal AAB/50 DUs/10 shspu – 8:01
    D. 1 set, 115# x 31
    E. 1 set, 100# bag in bear hug for 3 min

    • Tino Marini

      Rest up and eat well tonight. I hope you feel better for tomorrows work!

  • Paula Santos

    AM: 1:04/1:30/1/28/1/20/2:04 (arms were tired)

    Row:53.5/52.8/54.5/53.8/54.6/55.3/55.8/55.1/56.8/57.4.

    **Not time for the core movements.

    PM:
    PartA: 35lbs/55lbs/65lbs
    A2: 85/105/125
    A3: 110lbs (based of 165lbs)
    A4: 115/120/125/130
    A5: @135lbs for all sets worked on form kept same weight

    B: Based on 295lbs hit all sets till the heavy single at 265lbs but we didn’t had time to do the max sets.

    C: 24:51 : CTB and HSPU Unbroken 🙂

    D: no time had to go back to work. Will do the accessory work tomorrow

    • Tino Marini

      Great work Paula!!

  • Brandon Wen

    A1. 75, mobility needs work
    A2. 95, 105, 115 felt good and light
    A3. 115, 125, 130, 135, feels like the bar is going in front and around too much
    A4. 140, 145, 150, 155, these felt really good today
    A5. 155, 160, 165, 170, these felt good too
    Hit 185 as a heavy for the day

    B. Up to 335, then 6 @ 300, 6 @ 260

    C. Was running out of time (flying back home) so I scaled a decent bit to finish under 30. 15 PU, 10 Kipling pull-ups.. 29:03. Hspu still need a lot of work but it was still really rough.

    Skipped D and E because time. Flying back home so not sure if I’m going to have a chance to do tommorrows but maybe I’ll take a rest day and do a little something Thursday

    • Tino Marini

      Safe travels Brandon! Sound like that session tomorrow should be working that overhead mobility!

      • Brandon Wen

        Thanks Tino! It’s all a work in progress!

  • Sean Espinosa

    A1. 45
    A2.95, 125, 145
    A3. 115, 125, 135, 145
    A4. 145, 155, 165, 175
    A5. 125, 145, 165, 175

    B. 205×6, 235×4, 255×2, 265×2, 285×1
    B2. 265×5
    B3. 230×5

    C. That was cool. But I don’t want to do it again.

    D. 125x I didn’t count reps just went second round started to get to me with 15 second left.

    E. Skipped what’s the point of this exercise?

  • Tim Coffield

    A. Spr 45 55 65 mobility need help!
    Sp ohs 95 115 135
    Hhs 105 115 125 135
    Hs 135 145 155 165
    Slo pause snatch 155 165 165 175x 175
    B. 235 270 290 305 325
    295 x 7 (+1 and 5# from last week!)
    265 x 7
    C. Scaled to 10 hspu to 1.5″ pad
    33:45 total, resting shorter than 60 secs
    D. Sldl 2×[email protected]#

  • Kevin Bilbrey

    Just squeezed in what I could. The evil empire, my employer, Coca Cola is taking away from my fitness gains!
    Only did C.
    Row part 2:02/2:25/2:10/2:15
    1:40-150 pace on rower, ub c2b
    Bike 2:04/ 2:30/ 2:39/2:45
    Bike crushed me :50/:60/1:15/1:20
    Had a lot of trips on du/ shspu ub
    31 on :60 stiff legged dl @115

    • Hunter

      Don’t let them take your fitness gains away!

  • Kryssie Chandler (45-49)

    A. i. 25
    ii. 65
    Iii. 70
    iv. 80
    v. 85
    B. 145/165/180/195/205
    83% max reps: 6 (felt fatigued today)
    73% max reps: 10
    C. 22:59 RX
    D. Done this am

  • Samie Acevedo

    A1. 65
    A2.105
    A3.105
    A4.130/135/140/145
    A5.140
    B1.175/205/220/230/245
    [email protected]/[email protected]
    C. Didn’t keep track 🙈 I think around 21m

  • Sydnee Percival

    A.
    i. Bar
    ii. 55/65/85
    iii. 85/90/95
    iv. 100/105/115/120
    v. Up to 125
    B.
    i. 165/195/205/215/230
    ii. Max reps @210-4
    iii. Max reps @185-7
    C. 23:13
    Due to time we went 3rds with non box facing burpees
    D. No time
    E. Done in the AM

    • Hunter

      Come visit us downtown some time!

      • Sydnee Percival

        Haha maybe I will. Depends on my work schedule tho.

  • Kim Kunert

    A1. 55
    A2. 85
    A3. 90,90,95,95
    A4. 115
    A5. 115
    B. 125,140, 150,160,160
    3 reps @ 83% (155)
    3 reps at 135
    C. 20:08 RX but we only did 3 rounds
    D. No time
    E. Done this morning with 30 lb ball

  • Bryan babbitt

    A) 45,75,75
    135,165,195
    135,155,155,165
    185,195,205,215
    225,235f,235
    B) 275;305;325;345;375
    Skipped reps
    C) skipped for Wodapalooza barbell complex

    • Hunter

      Excited for you!

      • Bryan babbitt

        Hunter stop, you’re making me blush 😊🙂😉

  • Nancy Mawire (40-44)

    A1. 35/35/35
    A2. 55/55/55
    A3. 65/65/65/65 HHSN
    A4. 85/85/85/85 HSN
    A5. 95/95/95/95 SN all were squats
    B. 6×6 Bulgarian Split Squats @65
    C. 30:31 subbed C2B with abmat sit ups, plus Pike shspu…eeeww😖
    D. Not Done
    E. Rehab stuff

  • Steven (SoCal)

    A) Stayed light
    Up to 215 high hang for double and 220 lift off plus snatch.
    B) Based off of 400. Accidentally missed the 85%

    C) 28:04 total time.

    AM: 10 sets sprint 100m jog 300m.

  • Dante Tuscai (27, MidAtlantic)

    A
    1. 95,95,105
    2. 205,215,225
    3. 135,145,155,165
    4. 175,185,195,205
    5. 205,215,225
    B. Up to 345
    12 or 13 reps @ 320 (83%)
    13 @ 280 (73%)
    C. Ran out of time and couldn’t finish later because of ice storm

  • Laura Hershberger

    A1. 35 for all sets
    A2. 65 for all sets
    A3. 75, 80, 85, 90
    A4. 90, 90, 95, 95
    A5. 95, 95, 100, 105
    B. Oh Man! Legs still recovering from Saturday’s squats. Everything felt heavy tonight!
    6x 155
    4x 175
    2x 190
    2x 200
    1x 210
    83%: 195×5
    73%: 175×7
    C. We did 3 rounds tonight with a 30min time cap. I did the SHSPU to a blue mat + 25lb plate. 25:56. CTB are getting better. I’m able to start off with a set of 5 every time and then 3s and 2s after that. DU’s were good on the first and third round, fell apart momentarily on the second round. Just tried to keep moving for the HSPU and BBJO. Pushed the bike and row.
    D. No time
    E. No time

  • Miah Santini

    A. 185… couple misses.
    B. Up to 315. 295×4, 255×10.
    C1. 2:31, 2:40, 2:54, 2:47
    C2. 3:12, 4:45, 3:57, 4:20
    D. No time
    Did Saturday’s wod yesterday, so I’m feeling wrecked. I felt gassed today… couldn’t find that “drive”. It’s also very rainy in Ventura, so it was hard to get motivated. Interesting factors.

  • Fred Bernier

    A. 1. 45, 65, 65
    2. 95, 125, 135
    3. 135, 155, 165, 185
    4. 165, 185, 205, 215
    5. 205x1x2, 215
    B. 255×6, 295×5, 315×2, 335×2, 355×1, 325×6, 290×6
    C. 27:20(counting rest) rowed for cal, no bike
    E. Done

  • Katie Everett

    AM:
    A.
    Snatch Press From Receiving 35#-55-55
    Snatch PP + OHS 65-75-85
    HHS – 85
    HS – 85-105-115-125
    Snatch Liftoff + Snatch – missed 125 x 2, made 115
    B. [email protected], [email protected], [email protected], [email protected], [email protected], [email protected] <- that was not the best max set but it was the first back squat i've actually bailed from. No set at 73%.
    C. At 30 min time cap: had last AB/DU/HSPU set remaining. Scaled HSPU to piked from box. C2B and HSPU took 3-5 sets each round <- not fast. 2/3 sets of DU unbroken.

    PM:
    45-60 minutes mobility, handstand walk skill work

  • Tyler Sowinski

    A.
    Bar
    95, 115, 115, 115
    115, 115, 115, 115
    135, 135, 135, 135
    135, 135, 135, 135
    Really happy with this today. No misses (almost lost the last one but saved it). Today was the first time I’ve been able to squat snatch since November 8th so felt good to be coming back and not missing even if it was relatively light.
    B.
    Worked up to a heavy single. Volume still isn’t completely agreeing with my injury. Hit 225 for a single, went for it a second time and had to dump it so called it there.
    C.
    25:07
    Scaled the HSPU to 10 on a blue pad today.

  • Greg DeGreen (35-39 master)

    A. Front rack bar
    135
    135,135,155,170
    175,185,195,210
    210,220,230,240,250, few fails at 260 these felt great
    B. 300/345/370/395/415
    381×10 woof 335x 11
    C.24:57 Rx this sucked
    D. 135 x 20x 2

  • Andrea Galbiati

    A1)bar
    A2)40-40-40-45-45-45
    A3)40
    A4)40-45-45-50
    A5)45-50-50-55
    B)85-97-105-110-117
    83% 107 6rep 73% 95 8rep
    C)ok

  • Megan Markee

    A. Bear crawl sled drag (back fracture)
    B. Tried to use reverse hyper as a leg press lol didn’t work
    C. Done with 50 plate step ups for DU and 8 DB burpee box stepovers 35#
    Took about 29 min total but we all started together each round so rest wasn’t accurate
    D. Banded Hamstring curls
    E. Done

  • Daniel Mendelsohn

    A1) 45, 45, 55
    A2) 75, 85, 95
    A3) 95, 105, 115, 115
    A4) 125, 125, 135, 135
    A5) 135, 145, 155, 155x
    B) 215, 245, 265, 275, 285 then [email protected] and 5 @235 Legs felt weak
    C) got through 3 1/2 rounds in the 30 min timecap. didn’t finish the last AB, DU and HSPU
    D) done
    E) done

  • Tyler Martin

    A. Up to 175 (failed 185). These mostly felt good but once I got up to 185 it fell apart. I suspect a technical issue
    B. Done / 7 @ 265 (83%) / Done @ 235 (73%)
    C. 8:19, 8:30, 9:02, 8:30 (12 SHSPU). This generally felt pretty good!
    D/E. No time

  • Lauren Sjursen

    A1. Just used the bar
    A2. 65
    A3. 75
    A4. 95
    A5. 95, 100
    B. 150/175/185/195/210
    C. Only did 2 of the 4 sets – did a running workout with Ricky before starting and first workout back from dying of that cold last week, I was hurting! Scaled to 10 kipping hspu

    Running workout
    Run 800m, rest 2 mins
    On a running clock, 1 mile every 10 mins
    Run 1 mile -7:30
    Run 1 mile – 8:02
    Run 800 m

  • A. 45, 65, 65 / 95, 115, 115 / 115, 135, 155, 155 / 155, 165, 175, 185 / 195f, 185, 185, 195
    *The 2” below the knee is tough for me.
    B. 275, 315, 340, 365, 385
    Max at 355×7 – felt like I could have done more, but got way forward one on of the reps, and that messed me up.
    310×7 – easy
    C. 36:00 – Keep it coming! Burpees and hspu’s slowing getting better.

  • Jared Rickert

    Only time for snatch work today and part C.
    Really struggling with 225# snatch lately. I have more than enough shoulder and OHS strength, I am just catching in a shitty spot and can’t get solid in bottom. Any pointers welcome!
    C. 27:56Rx

  • 임재혁

    A.up to100lb, 155lb
    135,155,190 heavy single 205
    B. 230,265,285,300,320
    295=7reps
    260=7reps

  • Justin Kuhar

    A. Sots press bar only
    Spp+ohs @ 70kg
    HHS 50/55/60/65kg
    Hs 65/70/75/80kg
    Snatch lift off+snatch upto85kg

    B. [email protected] [email protected] [email protected] [email protected] [email protected]
    [email protected]% 135kg – [email protected]% 118kg

    C. 29:44rx

    D+e no time

  • Kelly McErlean

    A. 45/55/60 75/85/85 85/95/100/100 110/115/120/120 125/130/135x/135x
    B. 165/185/195/205/220 then [email protected]/180
    C. 38:35rx. All my weaknesses today
    D and E. out of time