A.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + 2 Overhead Squats
Build over the course of the 10 sets to today’s heavy.
B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Power Snatches (135/95 lbs)
10 Burpee Box Jump-Overs (24″/20″)
A. Bryan – 55# x 2, 65# x 2, 75# x 2, 85# x 2, 95# x 2.
B. Bryan (115#) – 4 rounds + 2 power snatches. Christy (8 min AMRAP: 5 back squats, 115#, 10 box jump overs) – 3 rounds + 5 squats + 8 box jump overs.
Took Thursday off.
A. Worked from pvc to 55.
55, 55, 65, 65, 70, 75, 75, 80, 85, 90
– hit everything and felt pretty solid.
B. Landed in the box on the last rep of the BBJO in the fifth round as time expired. So technically 4 + 14 reps but I want to say 5 even for the effort of the last five BBJO ?.
Power Snatch @ 75. Touch and go for the most part.
Had a rest day yesterday so a day behind. Never sure if I should go back or skip the day?
A. BS x4 @195#
B. 20# on WB sets of about 10
Subbed 24” BJ step downs
10:06
C. 6min plank with ab crunches
Great job Jason! I usually try to make up WO from the day before if it’s something I feel I need to work on. Or continue on with the week and make it up Saturday. In the end, as long as your working out.
Thanks Chad! Appreciate the feedback!
Damn it. That one looked like fun! I should finally be able to get back into the gym next week! No olympic lifting for a week or two depending on how my hamstring feels.
Well, I couldn’t do much of the prescribed workout at the hotel so I did my own thing today.
8 minutes emom
Min 1: 40 seconds hand stand hold
Min 2: 40 seconds goblet squats w/50lb DB
3 rounds for time. 10 burpee bench jump overs. 10 One arm DB snatches w/40lb DB. 10 air squats.
6:08.
Way to get something in while on the road! Nice modifications!
A. Single Arm Snatch
OT2M x 20 min (10 sets)
Hang + Snatch + 2 OHS
All squats done w/ 60db
65, 75, 85, 95, 105, 105 (f), 105 x 4
Should have OHS heavier and wanted to get a bit heavier on the snatches but it just wasn’t there today.
B. AMRAP 8 min
5 power snatches @85lb dumbbell
10 burpee BJO
5 + 1 snatch
Legs felt cooked on the box jumps!
A. (Power) Snatch complex with overhead squats up to 165, dropped the squats and went to 195.
B. 8mAMRAP: 5 Pw snatch #135, 10 BBJOver “24.
4 rounds + 5 jumps.
Will do this again soon. I spaced out and coasted on the first round.
Just needed to move today
Not for time:
10 Rounds
15 cals
3 touch and go power snatch 115#
Focused on good catch positions, getting myself under the bar and not letting my feet go crazy wide
Romwod after
I’m playing catch up again unfortunately. Monday-Wednesday were packed out for me.
Yesterday’s back squats
255×4, 255×4, 255×4, 275×2.
From Monday:
Death march all sets of 20 44 lb kb
Pushups all sets of 20 at tempo
Pull-ups all sets of 8 at be
B. 5:41 (2:40 row) 5 min rest 5:51 (2:36 row)
That last set of lunges took its toll!
A. Up to 125lb. Knees are shot from yesterday but knee braces held up.
B. 3rd+2 reps. Scaled down to 115lb. Rest rx.
A.) up to 110
B.) done at 95 lbs. 3 rounds, 5 snatches, and 1 burpee
A. Max @ 52kg , my wrists were in a lot of pain.
B. @47kgs 3 rnds + 5.
Did each round in less than 2 minutes. Last 2 minutes I was unable to breath. Worth it.
Nice to be back after getting a dental implant
Luke:
A. 95, 115, 135, 145, 155, 160, 165, 165, 165, 170
B. 4+2
Anika:
A. 65, 65, 65, 75, 75, 85(x), 85, 95(x), 95, 95
(x) missed 2nd squat at 85 & full snatch at 95.
B. 3+10
A from 75 to 140
B scaled to 125
2rnd +5+6
A: 45, 65, 85, 90, 95, 100, 105, 105, 110, 110
(Didn’t realize until after that I was doing more of a power snatch on A.)
B: 3 rds, plus 5 PSnatch at 95.
A. 115/125/135/145/155/160(f)/155/155/155. Shoulder strength just wasn’t there today. My sick wife was stalking me taking pictures. Can anyone give any form cues? I always seem to get stuck around the 175/185 despite easily getting the weight high enough on the pull.
B. Rx 4+5.
This was tough, didn’t have much in the tank today. We begin the defense of our soccer title tonight, rest tomorrow, I’ll catch up on Saturday have a great weekend!
it’s hard to say looking at the picture, especially since your snatch looks way better than mine, but something I’ve implemented to guarantee my dip is going to follow my pull better (and i’m really going to struggle with how i explain this) is pulling half a second after I think I should; I used to have huge pulls but struggled a lot getting under the bar and it’s the main reason I got locked at 135 pounds during all 2017 (I can do very high pulls at over 85 kgs), now I’m drilling the snatches with this delayed pull… Read more »
Here’s a video from a few months ago, better idea of full form. Obviously need to keep the butt down https://youtu.be/eDz8vzEj0Hg
I dunno if it’s confirmation bias based on my previous post, but I think you are pulling a bit too soon; also check this video by Jared about the power position of your feet by the time you pull https://www.instagram.com/p/BfFK3mFFBB3/?taken-by=jaredenderton
We want an update on this:
https://www.crossfitinvictus.com/blog/jorge-gonzalez-progressing-inch-inch/
whenever you want it, i’m willing to share it boss 😉
Ditto
Start with something simple and see what it changes. Make sure you are looking straight ahead on your set-up and pull (versus down at the floor). Now let’s see another video!
On another note, check this out!
https://www.crossfitinvictus.com/blog/my-first-open/
Awesome
Oh the memories
A. Up to #195, 205(f)
B. 5+1 ***with an interruption from my 2 year old son to console him from having a melt down. :). #fatherhood
I knew you had it in you!
Welcome aboard Rob.
Thanks Chris, I have to say I’ve followed the competitors programming for a long time a couple years back and you were always a score that pushed me. Thank you for that brother
great work Rob, from the looks of it you are a pro at dealing with meltdowns if you still got 5+!
LOL the little guy just likes to be next to daddy so once I got him calmed down I had to do the burpee box jump overs angled so I didn’t kick him.
Snatchtastic Thursday everyone! Make sure to get in a full-body, mobility-based warm-up today as the snatch requires it from every portion of the body. Here are some suggestions: T-Spine Mobility Tools https://www.crossfitinvictus.com/blog/t-spine-mobility-tools/ Improve Your Ankle Mobility https://www.crossfitinvictus.com/blog/improve-your-ankle-mobility/ Upper Anterior Chain Opener: The Banded Scarecrow https://www.crossfitinvictus.com/competitors/blog/upper-anterior-chain-opener-banded-scarecrows/ Sit All Day? Try This Before You Workout https://www.crossfitinvictus.com/blog/sit-day-try-workout/ If you’re looking at all of those drills above and thinking, “that’s not going to be enough,” do them anyway and then consider doing cleans instead of snatches today. No point in risking injury by jamming yourself into a position your body isn’t ready for just… Read more »
I’ve always enjoyed the warmup videos that are catered to the actual open workout.
Your notes don’t show up until well after I’m done. If I knew this was touch n go, I would have gone down to 95#. As it was, I did singles.
I think some sort of Friday Quick Notes on strategy would be amazing for all of us, specially if you guys can consider some categorized advice like: Rx Beast, Intermediate Rx, Beginner Rx and Scaled. Nothing too fancy, like 2 or 3 key items per wod would be enough
Some strategy ideas based on strengths/weaknesses and warm up suggestions would be great!
A- 135-195
B- 5+3 rx
As always, great work
A) 95, 105, 115, 125, 135, 150, 145, 150, 150, 155
B) 4 + 1 snatch Rx
– Should have cycled the snatches faster
Shout out to my buddy Rob Schneider who is now following Invictus Performance programming. He’s a regional level stud and lives just south of me about 30 minutes. Used to WOD together at Mile High CF.
You’re too kind my friend but those expectations are too high I can give credit to. :). Excited to be back!
That’s cool, my old workout partner Vanilla Gorilla just started posting again too. He’s the one who turned me on to Invictus and taught me a lot of what I know about Crossfit. Great community!