A.
Take 15-20 minutes to build to today’s 1-RM Snatch
B.
For time:
5 Shoulder to Overhead (185/125 lbs)
10 Power Cleans (185/125 lbs)
15 Burpees Over the Barbell
600 Meter Run
15 Burpees Over the Barbell
10 Power Cleans
5 Shoulder to Overhead
Bryan – A. 135#. B. 155# shoulder to overhead and power cleans. 11:14.
A. 185# power variation. Ugly
B. Rx 9:55
A: 65/10, 85/9, 95/8, 115/7, 135/6, 155/3, 175, 185, 195 (PR), 200 (fail) Hit 195 from the floor, a weakness for me, am better from the hang. Discovering the hook grip the last few days has really helped. Tried 200 but couldn’t hit it. Not enough time to try it again. It’ll happen soon. Still out on my toes but working on ankle mobility to really sit back in the Oly lifts. B: 9:35RX Not sure the length of the run at school, estimated, probably pretty close. I wasn’t moving fast on the run. Broke cleans into singles in round… Read more »
A. Tied my PR at 205lbs. Tried 225 and failed twice.
B. 8 min at 185lbs. Finally had a rower so decided to row 600m instead of run. Pretty brutal
C. Not a paddling day so did 5×5 Bench Press and Toes to Bar 3×15 for some extra upper body work
205 on snatch 20# under pr. 205 felt smooth though.
8:33 with 165. Not super strong in the low back 185 seemed like a chance for pain.
Just getting back to cfit after 3 months of eating cake.
A. 135# power snatch. Shoulders felt too tight for full snatch. Need help w mobility.
B. Scaled to 145#. Planned on 165# but felt too heavy when I was warming up. 11:25.
Good choice going down to 145! Next time make it your goal to beat your current time but with 165#! Great work today!
A)worked up to 205#’s which tied my PR, felt very smooth definitely an improvement from the last time I hit this weight.
B)As RXd 8:57 with a very chilly run up here in Canada.
Great work Carter!! Way to suffer through the cold weather 🙂
165, which is a PR, but man does it get ugly after 150. Pretty much a muscle snatch after that…work in progress.
I wanted to work on barbell cycling a bit, so I choose something similar, open 11.3 5 min amrap, squat clean and jerks at 165. 21 reps of each.
Then I felt bad for not doing as much work, so I did a 100m and 250m row, PR’d both.
Keep working that technique. When you say “ugly” what are you referring to? Maybe work more snatch balances if your issue is dropping under the barbell to the bottom of your squat. 🙂
Ugly – mostly muscle snatch, hips forward with a press out to finish…belongs in a crossfit blooper vid. But yes, ive been adding snatch tech work in a few times per week. More snatch balance is a good suggestion, thanks!
Man is been awhile…. Life is relentless. Anyway,
A) up to 150
B) @155 10:30
Only A again due to cold…not wanting to test my HR.
Up to 145, missed twice at 150 which is my current pr.
Followed up with the power cleans from tuesday and worked up to 195.
Hope you feel better soon!!!
A. 160# power snatch…by far my worst lift due to mobility and technique, and not dedicating anytime to it.
B. As Rx- 11:20…took me a bit to get going on this. Struggled with form on the first 5 power cleans and ran at moderate pace. One of those days… sub 10 min if I do it again.
I highly recommend prioritizing mobility over heavy snatching right now. I would hate to hear about any injuries due to poor mobility and I fear you will only get so far with your Oly lifts if this is ignored. We have some great mobility blogs that might be of great use for you!
A. 150# … Ugh the snatch is my bogeyman … Feel like I’ve been plateauing forever. I think it’s all mental, just need to keep working at it.
B. Scaled STOH/PC to 165# – 11:48
Aaron, do you know what you are missing within your snatching technique? Do you have someone watching you do your lifting? If so what are their main critiques?
Great work today! Every athlete feels this way about something. Keep your chin up! 🙂
A. 1RM Squat Snatch (OT2M) – worked from 115# to 185# (5# PR)
B. As Rx – 9:36
… last time I successfully snatched 180# was back on Sept. 23, 2013 … “happy” would be an understatement …
Awesome day of training Chris!
Congrats bro!
YES!! Nice work Chris!
Squat everyday:
Front squat up to 265lbs
A.
175, missed 185. Really rough day with snatch, very rusty
B.
Did not have time, going to try to work in tomorrow
Not to worry Steve! Just brushing some rust off. 🙂
Should the weight be such that you can do the 5 shoulder to overhead unbroken?
Preferably.