Workout of the Day
A.
Every three minutes, for 24 minutes (8 sets):
Hang Snatch + Snatch
B.
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/12 lbs)
12 Burpees
A. Bryan – 95#, 95#, 95#, 95#, 105#, 105#, 115#, 115#.
B. Bryan and Christy – 9 rounds + 12 wall balls.
A. 135 140 145 150 155 160 165 170#
B. 6 +4 solo
A. 135# x 2, 145# x 3, 155# x 3 (did high hang snatch instead of hang and missed full snatch on set 2 of 3 at 155#)
B. Did solo with a work to rest of ~ 1:1; 6 Rounds completed at 59 seconds each round
A. Ugh was not feeling snatches this morning: 95/115/115/125/135/145×1/145×0/135×0
B. Did solo, 1:1 rest – 5 rounds Rx (1:15, 1:12, 1:24, 1:22, 1:10)
What’s your best snatch?
160# ;(
A. 95, 115, 135, 155, 175, 185×3. Kept missing the full snatch at 185
B. 6 rounds each
Nice work! What seemed to be the issue in the snatch off the floor? Check out this blog post as it could potentially helpful:
https://www.crossfitinvictus.com/blog/proper-weight-distribution-during-the-snatch/
I’m not sure. The Snatch is definitely my worst life. I’ll try to take some of the points from the video and see how that goes our next Snatch session. Thanks
A. 8 rounds from 95 to 155(PR).
B. 13 rounds with partner. full speed, my average was 50 seconds per round
Whoot whoot! PR star for you! Super fast Part B! Who is your partner?
Hi Michele, is my box partner, her name is Juan Pablo a.k.a Palalo. We are from Medellin Colombia. Thaks for your replies
A.
95, 95, 105, 105, 115, 125, 135, 140(PR)
B.
Didn’t have a partner, equal work/rest ratio. managed to squeeze out 5 rounds +5 burpees.
Awesome job, Felix! PR star!
A: E2MOM 95-115-135-135-145-150-155(F)-135
B; E2MOM :57 / :59 / 1:00 / :59
Rushed today, shorted the warm-up and had to cut it off early. Better than skipping at least.
Glad you got a few in!
Lesson learned today. 1st full snatch session since regionals because of my knee. Started 135-145-155-165-175 (missed full)-175 then stopped. Really bothered my knee. Controlled squats and running have been solid but maybe too soon still to drop fast and catch in full depth for snatch. I’ll keep them power for now. Also, without squats/snatches, having a PR of 265, these weight seemed crazy heavy for me- seems like it disappeared so fast
B) Done as work/rest 1:1 for 6 rounds. 9:42 with 20# medball (:50-:55 per round)
How’s your mobility? Specifically the calves/ankles or the thoracic/shoulders are usually the culprits in OHS issues.
That cause issues with the knee?
Ryan the body is a kinetic chain. Just because the knee seems to be the area of pain, other areas both upstream and downstream could be the issues causing the pain. Many athletes develop knee pain as a result of tight ankles leading to a lack of dorsiflexion. As a result, the movement pattern in the squat is now forward. A forward squat puts additional stress on the body after tons of repetition and load. This is just an example of tight ankles, but the same holds true with regard to a tight thoracic spine causing tight shoulders and lack… Read more »
Thanks alot man. I know mobility is my problem. I also lack internal rotation of my hip on that side as well
A: snatch with 55, 75,75,85,85,90,85 working on receiving position, but had to bring it down into squat.
B: solo & had to use 14# ball 6 rounds in 11:54 rested apx 1 min per set, (rounded either up or down)
Nice work Amber! Keep working on that squat snatch and the consistency will come.
A. 165/175/185190/190/195/200 missed snatch/195
B. We did 10 rounds + 4
Awesome job! Who is ‘we’?
My better half Brooke, she has continued to follow the programming with me, we still have to schedule around the kids but it makes it a lot easier when you don’t have to workout alone
Training with a buddy is always more fun. Have Brooke start posting on the blog so we can help provide her with feedback to help maximize her potential =)
A) Hang snatch + Snatch: up to 160 (5lbs under hang snatch PR). Haven’t snatched in 6 weeks.
B) AMRAP 10mins: 12 wallballs 30lbs/12 burpees.
4rds + 6 reps
No partner and elected to use the 30lbs wallball.
Nice job with the 30lb ball! What a great day when you hit 95+ percent in the hang snatch. Some additional practice and your numbers will begin to skyrocket.
Thanks! I felt smooth and really mobile today.
A.
135/145/155/165/175…
185 (missed 2nd)
185 (missed 2nd)
185 (missed…shut it down)
B.
Did 6 sets of
12 WB
12 burpees
Rest 1 min b/t sets
:47 (only 10 burpees 🙂
:56
:55
:58
:59
:56
*Timing with snatch is the main issue, it’s not heavy. Aerobic session was sustainable.
Third time’s a charm…unless it’s not. Sometimes it’s just not the day and it’s great to realize that and not fret! You made up for it on B!
Thanks Michele 🙂
A. Up to 185
B. Did this every 2 min 12/12. All rounds 53-57 sec. 30# WB
Great job Phil! And with a 30b ball! What a stud!
A. 75, 85, 95, 95, 105, 105, 105, 105#. Have barely snatched over the last year. Kept it light to focus on form.
B. Did solo, 1:1 work:rest, 5 sets, 1:10, 1:08, 1:13, 1:13, 1:18
Awesome job! This next year we should place the snatch on the goal list to make it a priority so you attack that movement more in this next year to build a better motor recruitment pattern so that the lift is not so foreign. Super excited to follow your progress on the blog Foley!
A) Am habitually in a power snatch zone so decided to go light weight (30kg) and try and work my drop. Managed to some extent but I still ended up dropping only half 3/4 way then lowering down. Grr! Did it every 1:30 as did lighter weight & felt it was a bit lazy resting for 3!! B) really tried to work on my burpees as they’re always a weakness. Did 6 sets with 1 min rest between each: 1:10 / 1:10 / 1:11 / 1:08 / 1:09 / 1:08 (went up on the wall ball: 7kg). Felt it in… Read more »
Great work Georgia! Keep working on that receiving position. It will come 🙂 Just stay consistent and pause at the bottom of those squats for a few seconds. Awesome work today
Thanks!!!! 🙂
I see more snatch balance and sotts press in your future…and/or mobility work…
Yep!!!
B. Rx’d 5 Rounds 1:1 work:rest; Rounds ranged between 1:15-1:30.
Yeah, Kate! How’s baby?
Reese is doing great! She 7 weeks now and getting big! She loves to move and has already rolled over. She’s also starting to do some longer sleep stretches at night, which makes me very, very happy!
A. 40-45-45-50-55-57.5-57.5-60 KG
Getting under the bar still needs work, but it’s improving: I’m catching lower than ever before and stabalizing better in the bottom.
B. OT2M as Rx (6rounds), every round of work was <1min.
Great work Steven! Happy to see improvement in your receiving position for that Snatch! Keep up the great work
A. OT3M as Rx (8x)
135-140-145-150-155-160-165-170 (Squat Snatches)
B. OT2M as Rx (6x)
0:55 / 0:54 / 0:55 / 0:56 / 0:59 / 0:58
Nice work Chris!!
A: havent snatched in a while, so felt really off. went up to 65kg and worked on technique.
B: No wallball so we did thrusters with 20kg bar and got: 12 rounds + 12 Thrusters + 5 burpees.
Way to adapt Tobias! Great substitution for wall ball shots