A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
B.
For time:
5 Power Snatches (155/105 lbs)
10 Box Jump-Overs (24″/20″)
10 Power Snatches (145/100 lbs)
20 Box Jump-Overs (24″/20″)
15 Power Snatches (135/95 lbs)
30 Box Jump-Overs (24″/20″)
Athletes may only use one barbell, and must switch out their own weights.
A. Bryan – 85#, 95#, 95#, 105#, 115#, 115#, 115#, 125#, 125#, 135# (f). Christy – 45# x 5, 55# x 3, 65# x 2.
B. Bryan – 115#/105#/95# – 7:53. Christy – 65#/55#/45# – 10:28.
A. 25kg – 45kg (failed second attempt at 47.5kg)
B. 7.49 (42.5kg, 40kg, 37.5kg – sucks that I had to scale this but 105 is my PR at the moment)
Rough one for me, been out of the game for a couple months, worked up to 155lb snatch…..met con 9:40 with 135, 115, and 95….trying to keep technique sound
6:25. Used 135/115/95. Fun one!
CFFB
Bench 3×5 +2.5#
202.5
A. Power Snatch up to 150 x 1.1. One was good, one was ugly.
B. 8:22 w 135, 115, 95. Good weight for me. I start to muscle snatch when my legs get tired. I can’t get my legs to jump. ?
A. Worked up to 175
B. 12:20 Rx.
A. 205. Missed the second rep just a tick forward. 90%
B. 7:59 rx+. Used a 30 inch box and rx weights
Good job, dude.
Solid work Jeff! You killed that workout
A.
135-145-160-175-180-190-195
waved back down, felt slow 155-175-195
B.
8:25 Rx’d
It’s pretty late in the week and we’ve done a lot. You’re body is probably just a bit tired. Really great work on that metcon!
A. 135/145/155/165/175/185/185/195/195/200f
B. 10:03 rx
A: finished @145Ib trying to keep the weight down ish. I have a long way to go with my shoulder/technique but getting better and my shoulder is working better these days :-)…. still hate snatches though lol.
B: 9:23 RX
Keep that positive spirit Jose! Totally will get better 🙂 Keeping up with shoulder stability drills and mobility each day?
A. 135/145/155/170/180/190/205X/205/215X
B. 8:14 RX I dropped the bar for every rep.
Great work Chris! Dropping the bar is totally acceptable… Looks like you got back on it pretty darn fast each time!
I haven’t snatched for 4 weeks…
A. 130/145/155/165/175×1/185(F)85%/185×1/185(F)/185×1/185×1
B. 24:04 DAMN THIS SUCKED. 155# TOOK ME 6:30! I cannot power snatch
A. 75/80/85/85/90/90/95/100/105/110# (Failed @ 115#…just couldn’t get my arms locked out. I am pretty sore, that might be why.)
B. 7:56 (Scale: 95, 75, 65#)
Nauseous…again.
Not liking that you have been feeling so nauseous. :/ Water intake ok?
We’ve done a lot this week so it’s totally understandable that you might be a wee bit sore today 🙂
I ate a really big lunch after I worked out and that helped a ton. 40 hasn’t been so much fun in this regard. If I eat a lot (a mix of good stuff, of course), I gain weight. I don’t eat as much, I loose weight but feel like crap. UGH! I guess I’m going to be one one of those old ladies who eats salad out of a freaking huge mixing bowl.
haha no no! Let’s play around with a few things and see how it makes you feel! Have you ever tried the Zone diet? I love the effects it has on my energy and mood while training!
I did zone for a while, and it was awesome. I still pretty much follow that, but I think my portions are out of whack.
I was counting macros and feeling like BOSS for a while, too, until I realized I really like to make complicated dishes that I can’t really account for well.
I think I may should go back and review the zone portions.
Totally! Sometimes it’s good to take a step back and refocus. It’s easy to get a little off when you stop measuring. Maybe take a week or two to measure your food. See if that makes a difference in your energy. We might just have to hit the reset button. 🙂
B. 9:59 RX. Great wod!
Just switched to following Invictus, so sorry for being a noob. What does Snatch x 1.1 mean?
Single (Rest 10 seconds) Single
I think they are called “clusters”
Welcome aboard.
Welcome to the Program!! 1.1 means- 2 snatches with a 10 second rest between each snatch to get set up into proper positioning 🙂
Also, as far as load for today’s workout: First set of 5 should be “heavy” but not close to your 1 rep max. These being the first 5, our goal should be to keep a consistent pace with little to no risk of failing a rep due to the load. Box jump overs should be your time to “Rest” as it were. Keep a consistent pace and try to relax the shoulders as much as possible as you move through the volume. Set two: Manageable load to which you might be able to touch and go a few reps at… Read more »
Thank you for these notes~
Heavy snatch day!! I would LOVE to see videos!! 🙂
Trying to load videos, but can’t seem to make it work. They are super short…like 3 sec. Any ideas?
Are you uploading to youtube? That might be your best bet… then post the link on here!
https://youtu.be/VvWv_MzPfq8
https://youtu.be/lSg9eiqF6X4
Speed speed speed! If your hip extension had been just a little faster that bar would have just flown back with ease!
I will work on that!
https://youtu.be/VvWv_MzPfq8
SO EASY!!! I’d love a video from the side if you could (next time)
Girl we just need to get you to DROP under that bar like SUPER DUPER fast! That was pretty!! Just a little slow…Gotta race down under that bar!
I agree. I’m am very slow under the bar…not sure why. I’ve done a ton of muscle snatches and BN jerk drills to get faster, but nothing seems to get me in a hurry. Gotta be cuz I’m a redneck from Louisiana. We do everything slow.
Snatch balances will be super beneficial to you. Muscle snatches don’t require a drop so it’s not going to help speed up your descent. Let’s add some snatch balances in for you this week. Film and share! 🙂
Funny story…I can snatch balance 135, but I only regular snatch 120ish on a good day. I’ll send some videos cuz I’m not sure of the disconnect.
So, here is an easy 110# and my 2nd @ 115# (fail). Any insight or fixes would be awesome. Sorry about the bad coaching angle.
How do you rather B performed: for reps with a time limit or for time with scaled weights?
A. Squat Snatch 1.1 (OT2M)
110/120/130/140/145/150/155/160/165/170(f)
B. As Rx – 8:50
Totally a win Chris! Take care of those hands. It’s never fun snatching with rips! :/
Awesome photo of Maddy and Regan! Thanks for sharing Chris! 🙂
A:55,60,65,70,75,80,85,90,95,100 (pr)
Got challenged to do 15.3 this morning 🙂 Last year I the open I got 7 reps. Today I got 24 🙂
YOU GOT A PR!? Looks like taking a day off was beneficial!
and from 7 reps to 24? What a successful day! Super proud of your hard work Amber!
🙂