A.
Every 3 minutes, for 18 minutes (6 sets):
Snatch Balance + 3 Overhead Squats
Build to today’s heaviest snatch balance + 3 overhead squats.
B.
For time:
12 Power Snatches (115/75 lbs)
12 Box Jumps (30″/24″)
9 Power Snatches (115/75 lbs)
9 Box Jumps (30″/24″)
6 Power Snatches (115/75 lbs)
6 Box Jumps (30″/24″)
Run 600 Meters
A. Bryan – 75#, 85#, 95#, 105#, 115#, 125#.
B. Bryan – 10:25.
A. 155-175-185-205-225-235
B. 7:17
A. 135, 155, 165, 175, 185, 195 (snatch balance only).
B. 7:37 rx. PS 12, 6/3, 6. BJ steady.
Thanks, this is like the 3rd or 4th time doing snatch balance, and felt way more solid this time.
A. 115-135-155-185-205 was a little sloppy stopped there.
B. 8:15
Nice work!
A) 65,75,85 tried 95 and got rough so did 85# OHSX5 for last 3
B) 7:18
85# snatch, 24″ box
Great job!
A. 135, 155, 185, 185, 205, 205. I suck at these.
B. 7:10. TheLonghorn decided he didn’t get enough and wanted to do it a second time. I never leave a man behind so joined him. Second round was 8:23. Tall box jumps make my hamstrings extremely tight and I end up running like a little duck which takes forever.
Thanks brah
So you did Part B twice? You guys need some more volume? I can give suggestions for that. Just let me know!
B twice was for me since part A for me was lots of mobility work and some bar OHS. For a guy who has lifted weights/exercised my whole life, picking up crossfit in my 30s meant I had a lot of flexibility issues to overcome. OHS is the last thing for me to conquer, so I take it slow and easy.
Having said that, we often add something extra to the workouts… Ab tabata, sled work, sand bags, etc.
A. 85/95/105/115/125/135. Total confidence builder for my catch position. Probably could have done heavier – now I know for next time.
B. 95# bb 8:45. Did the snatches in 3’s with hook grip. Quads are toast after 30″ box jumps. Oooff
Great job!
Nursing the back still.
A. Yesterday’s strength: 3 sets Back Squatsx3 @295# (little under 85%) and Dumbell rows (52.5#x12..heaviest I had available today).
B. Row 1000m (3:35.5) then
3RDS
30 Double unders
20 24″ box step ups
10 Strict HSPU
….done in 10:56, everything u/b
Nice work! Hope your back is healing quickly.
A: Snatch balance and ohs pr!!! 90# for sb and 3 ohs. My previous ohs was 85×1
B: rx’d 7:26
A. Legs are still smoked so I worked up to 135(80% of SB) and did 5 sets e2mom.
B. No interest in hobbling through 30″ box jumps so I did Wednesday’s burpee/pc emom.
@155….finished each round in ~30sec…..all pc’s 3/2. Time for some rest days….
R & R is well deserved!
A- never done this before had a hard time getting it down.
Started at 105-125-135 (failed) got mad and restarted the whole workout a little lighter
A-75-85-95-105-125-145 all completed:-)
B-8:12 as RX with 600m run on treadmill
Sounds like a good day to me!
A1. Snatch Balance + 3 OHS (OT3M)
105-115-125-135
A2. 3 OHS (OT3M)
145-155
B. As Rx: 7:04
… snatch balance really exposed my shoulder stability/mobility issues – still lots of work to do
So fast!
I felt the same way. I have a bad left shoulder. If I didn’t catch it just right my arm would just give out Great time on part b
Did you guys read my workout brief? Need ideas for stability work?
I did – thank you.
Thought I went light enough (Snatch Balance PR 175) … I’m open to suggestions Coach – thanks for supporting us.
My #1 favorite piece of equipment for shoulder stability = CrossOver Symmetry.
If you don’t have one of those, then try working in these:
Overhead Holds/Carries – w/ KB’s, slosh pipe, or create a wobbly PVC by hanging KB’s from bands on the ends.
Bat Wings
DB External Rotations
Powell Raises
Y’s, T’s, W’s
Trap 3 Raises
More ideas to come in a blog post so keep your eyes peeled!
Thanks
Sorry, didn’t see the brief until I had finished. I would love some ideas for stability work.
A. 65lb, 75lb, 80lb, 95lb, 100lb, 105lb
B. 8:51:53 75lb
Misinterpreted part b and did hang power snatches
I’m sure it was still a great workout! And you got to practice hooking for time!
A: haven’t done snatches in ages and they’ve never been my strength. Stayed at 30kg just to practice the movement
B: 9:10 – had to scale snatches at 25kg and sub 40 burpees for 600m run
Awesome day, Mani!
A) 135,155,165,165,175,175.
B) 9:08. Box jumps were rough. Snatches and run felt pretty good though.
The combo of snatches and box jumps always makes the box jumping fun. 🙂
I’d like to clarify the workout A. Do I have do do snatch balance for 3 mins, and then the squats?
0:00: Snatch Balance + 3 OHS
3:00: Snatch Balance + 3 OHS
6:00: Snatch Balance + 3 OHS
… etc
Thanks
How’d it go?
Tough, i’m waiting for more
Hello friends. Here are some notes for today’s workout: Part A – Snatch balance doesn’t come up that often but it can be an extremely useful drill to practice punching yourself under the bar. In the Olympic Weightlifting world, experienced lifters will snatch balance 105-120% of their 1RM snatch. It helps them build confidence in the receiving position. For us normal folks, however, this is still programmed build confidence in the receiving position but we will be working at a much lighter percentage. MOBILITY ALERT! – If you have less-than-ideal shoulder and/or thoracic mobility (or even hip/calf/ankle), it is not… Read more »