PERFORMANCE

Warm-Up.

“Mind Muscle” Complete Snatch Warm-Up

Followed by…

Snatch Barbell Complex

Then…

A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch

*Sets 1-2 = 2 reps @ 70%
*Set 3 = 1 rep @ 75%
*Set 4 = 1 rep @ 80%
*Set 5 = 1 rep @ 85%
*Set 6 = 1 rep @ 89%
*Set 7 = 1 rep @ 92%
*Set 8 = 1 rep @ 95%

B.
For time:
1000 Meter Row
30 Burpees Over the Barbell
15 Hang Power Snatches (155/105 lbs)

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Two sets of:
60 Second Run/Bike/Row/High Knees in Place
*5 Right-Arm Windmills
*5 Left-Arm Windmills
*3 Right-Arm Turkish Get-Ups
*3 Left-Arm Turkish Get-Ups
60 Seconds of Plank Kick Throughs with Hand Tap
Rest 30 Seconds Between Sets

*For any of these movements, use a Kettlebell, Dumbbell, or any lightly weighted object you can.

When the running clock reaches 15:00, perform the following…

Three sets of:
Max Reps of Right Arm Dumbbell Press
Immediately Followed By…
Max Reps of Right Arm Dumbbell Push Press
Immediately Followed By…
100-Foot Right-Arm Overhead Carry
Rest 60 Seconds, then REPEAT with the Left Arm.

When the running clock reaches 35:00, perform the following…

Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Run
20 Russian Kettlebell Swings
15 Push-Ups
10 Kettlebell Bent-Over Rows

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Subscribe
Notify me of
guest
19 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Goran Grbic
Goran Grbic
September 4, 2020 11:03 am

9:44

Danny Lizano
Danny Lizano
September 2, 2020 1:12 pm

A) based off 155 1RM
B)10:34, with 145lb Hang Power Snatch

Solomon Granillo
Solomon Granillo
September 1, 2020 5:04 pm

1. Did powers. 95-95-105-115-125-135-145-155
2. 9:43

Logan Harris
Logan Harris
September 1, 2020 4:57 pm

A. Up to 160#!!! Heaviest for me in a while and feeling strong.
B. 9:28 w/ 115# snatches

Jeremy Hammock
Jeremy Hammock
September 1, 2020 9:01 am

Yesterday’s workout

Emom 1:15 snatch lift off + power snatch
95 135 135 155 155 165 165 185

Row 1000 m
30 burpee bar over
15 power snatch 155
10:12

Caitlin H
Caitlin H
September 1, 2020 5:42 am

75, 80, 85, 90, 95, 100, 105, 110
13:04 @85 double/triples

Janelle Winston
Janelle Winston
August 31, 2020 10:39 pm

A.
85, 90, 95, 100, 105, 110, 115 (f), 115

B. 9:55 – 95# hang snatch. Singles.

Luke Tipton
Luke Tipton
August 31, 2020 8:47 pm

A. 135, 135, 145, 155, 165(x), 165, 170, 175

B. 10:58

TheLonghorn
TheLonghorn
August 31, 2020 4:30 pm

Subbed squat clean for snatch in A and power clean for power snatch in B. Perspiration makes it impossible for me to do snatches safely in the summer.

A. Up to 260# based off 275#, felt good.
B. 9:03 w/power cleans at 155#
C. Wall sits and hip thrusts from Saturday

Mike Slagle
Mike Slagle
August 31, 2020 3:27 pm

A. Up to 145 which follows %
I’m bummed that I missed 155 which is my pr.

B. Scaled to 105
9:18
I moved through the burpees over barbell more quickly than usual which was encouraging.

Anika Tipton
Anika Tipton
August 31, 2020 1:51 pm

A.
2×75#/2×75/80/90/95/100/100/105
B. Scaled to 95# on the snatch- 9:21

Candy Olkey
Candy Olkey
August 31, 2020 11:58 am

Mixing it up with performance and fitness today! Great WU as ALWAYS! (both performance and fitness) Max Static Hang (pronated) – 2:02 (lifetime PR) A. E2M Snatch 65#x2, 65×2, 70×1, 75×1, 80×1, 85×1, 90×1, 95×1 ***95# is my current 1RM and it went up fairly easy on the first attempt! This felt good considering I usually have at least 1 fail at 95#. B. EMOM for 16 min (4 sets) Station 1 – Snatch Grip Romanian DL x 6 @ 4011 – 85# Station 2 – Tall BJ x 5 @ 24″ Station 3 – Strict K2E x 8 @… Read more »

Last edited 3 years ago by Candy Olkey
Nichole Kribs
Nichole Kribs
August 31, 2020 12:36 pm
Reply to  Candy Olkey

Great job Candy!!

Anika Tipton
Anika Tipton
August 31, 2020 1:53 pm
Reply to  Candy Olkey

Way to go on the snatch Candy!

Alexander Maximuk 35-39 182 cm. 104 kg
Alexander Maximuk 35-39 182 cm. 104 kg
August 31, 2020 11:22 am

A. Build to 95 kg
B. 11:10

Adam Kubo
Adam Kubo
August 31, 2020 8:50 am

A. Subbed Powers due to back in the bottom of OHS.
**Modified intensity due to knee injury comeback.
75-95-115-135-155-170-185(f)-175

B. 9:38 125#Bar

Nichole Kribs
Nichole Kribs
August 31, 2020 12:36 pm
Reply to  Adam Kubo

Whats going on with the knee?

Adam
Adam
August 31, 2020 1:54 pm
Reply to  Adam Kubo

I’ve torn my PCL twice in the same knee; however, I was having severe pain on the lateral side of that same knee for a couple of months. It’s starting to feel better the past couple of weeks. I am 34 and getting older now so I am taking things slower. I’ve been doing CrossFit for over 11 years with a competitors focus. I am focusing on longevity and being good at life these days.

Chris
Chris
August 31, 2020 7:52 am

A) 95 (2), 95 (2), 95, 115, 115, 125, 135, 135 (failed)

B).12:33 @ 115# – 4 min row, 3:20 burpees, 5:13 hang snatches (1 failed rep)

Last edited 3 years ago by Christopher Capozzi
Scroll to Top