Warm-Up.
The Complete Snatch Warm-Up
Burgener Warm-Up x 2-3 sets

Then…

A.
Every 90 seconds, for 15 minutes (10 sets) of:
Snatch x 1.1
(rest 5-7 seconds between singles)

B.
Complete as many rounds and reps as possible in 9 minutes of:
9 Strict Pull-Ups
6 Strict Handstand Push-Ups
3 Snatches (135/95 lbs)

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Garrett O'BrienLuke TiptonJoseph ButlerJTJanelle Winston Recent comment authors
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Garrett O'Brien
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Garrett O'Brien

A) 115lbs

B) 4 rounds

Janelle Winston
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Janelle Winston

75, 80, 85, 90, 95, 95, 105, 110, 110 x1 failed 2nd, 95 got in my head.

B. 4 + 13. Pull ups with feet on box, HSPU with 2” mat under head. Wanted five but I just moved too slowly.

Luke Tipton
Member
Luke Tipton

A. 125, 135, 145, 155, 160, 165(1,x), 165, 170(x,1), 170, 170
B. 5+7 w/ power snatch

Joseph Butler
Member
Joseph Butler

Found myself in Boston last 2 days for work. Was able to hit up crossfit invictus there today. Kind of fun and odd to be in the brick and mortar. Very cool location.
Push press work. Might of hit a PR. Not sure have to check my board at home. Hit 160lb
4 rft
500 meter row
20 kb hang clean and PJ. 10 left then 10 right [44lb]
20 v ups
16:40.
Felt goot to be in a group setting. Def got me to push to the next level that is not always hit alone.

JT
Member
JT

Subbed due to back pain last two days.
A. For time:
20 SHSPU
30 Strict pull ups
40 push ups
50 echo bike calories (2:31)
40 push ups
30 strict pull ups
20 SHSPU
11:15

B. EMOM 5
10 strict ring dip + 10 ring row

Joseph Butler
Member
Joseph Butler

Looks fun. Nice time on the 50 cals in the middle.

Zachary Davis
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Zachary Davis

Been following blog but forgetting to post!!

Warm up done.

A. 95-215
B. 5+4 pull ups.

Anika Tipton
Member
Anika Tipton

A. 55#/65/75/80/85/90/95/100/105/105
B.5+4 Done with khspu with one mat underhead. Pull-ups were SLOW! Oh, and did power snatches.

Seth C.
Guest
Seth C.

OH Press / MetCon / Core (home/Sean)
WU

A. OH press 3×5+
1.115
2.125
3.135 x13
P1RM

5×10
75/115/115/125/125

B. 9 min AMRAP
9 strict pullups/ Jumping pullups
6 HSPU /HSPU variation
3 Snatches (115/75)
Results: 6 rds ea.

Rest 2 min

C. Core Blast
30-20-10
Situps
Hollow rocks
Side crunches
V-Up leg levers
Results: 6:20
Sean: 8:40

These were goid burns even in the cold weather. Pullup bar and barbell felt like fire everytime we touched them just adding to the workout struggle. Feel like i could have pushed more,but happy with results.

“Fix your thoughts on what is good, honorable,right, and pure”. Philippians 4:8

Chris M.
Member
Chris M.

A. Power Snatch 1.1 as Rx
125, 135, 140, 145, 150, 155, 160, 165, 170, 175 (1.f)
… checking my journal apparently 175 is a 5# PR … tada.
B. As Rx: 5 rounds + 3
… pull-ups were the gate keeper, UB SHSPU, PS 1.1.1

Janelle Winston
Member
Janelle Winston

Surprise PR’s are fun 🙂 Congrats!

Joseph Butler
Member
Joseph Butler

Nice

Simo
Member
Simo

A. Snatch as prescribed
45/50/50/55/55/55/55/55/60/60 kg
Focused on moving explosive under the bar. Kept the weight accordingly low to stay fast.

B. Amrap 9 min
6 strict pull ups
6 SHSPU
12 KBS 32 kg
5+10