A.
Every 2 minutes, for 20 minutes (10 sets):
2-Position Snatch
(high hang, followed by hang from mid-thigh)
Start your first set at approximately 55% of 1-RM, and build from there over the course of the 10 sets.
B.
For time:
30 Burpees Over the Barbell
15 Ground to Overhead (155/105 lbs)
30 Burpees Over the Barbell
A. Bryan – 65# x 2, 75# x 2, 85# x 2, 95# x 2, 105# x 2 (f). Christy – 45# x 2, 50# x 2, 50# x 2, 45# x 2, 45# x 2 (f).
B. Bryan – 9:23. Christy (85#) – 10:33.
b) 132 lbs 6:45
A. 135, 145, 155, 165, 175, 180, 185(f), 185, 190, 195
B. 7:07 as RX’d
B. 7:59 rx overheads put the brakes on
Took yesterday off, so did this today. (Thurs)
A. Kept it lighter because I’m not super confident and I need lots of practice.
45, 45, 55, 55, 55, 65, 65, 65, 75, 75, 75
B. 75# GTOH – something felt really off today. I tried a couple with 85# and I just felt weird and off, so decided to go lighter. No sense in injuring myself for 10#.
7:11
Painful.
50+ degrees out today so I did “Abbate”
1 mile run 7:27
21 C&J 135# 13:29
800 m run 18:11
21 C&J 135# 25:46
1 mile run 34:17 metal plates killed the touch and go flow
A. 33.5/33.5/53.5/53.5/73.5/73.5/83.5/83.5/93.5/93.5
B. 5:45 Rx
A. 90-95-100-105-110-115-120-125-125-130
B. RX 06:48 (power clean + push jerk)
Warm up – Got my first unassisted pull-ups since having my child!
A. Haven’t snatched in a long time (new to invictus). Went up to #70 just trying to keep good form and get my snatches back
B. 10:54 scaled to 70#, had to do power clean and jerks
Yeah! It’s so satisfying getting back into shape after having a baby! Congratulations!
A. Up to 125#
B. Scaled 7:49. Used 135#. Did PC&J singles for GTOH
A. 60/65/70/75/80/85/90- felt ugly dropped to 85 for last 3 sets. All squat snatch.
B. Rx 10:04
First 12 burpees in 30 sec the rest took 2:30 for the rest. so frustrating. G2OH singles in 3 min slow. 4 min of burpees. Couldn’t keep my breathing undercontrol
WU
Michele’s Shoulder & T-Spine WU from a couple weeks ago
Burgener Snatch WU
A. Up to 125–Extended Part A to include extra reps of OHSQ, Snatch pulls and snatch pauses.
Seem to be regressing on this move; restriction has moved from shoulders to low back, and it took 7 sets before the OHSQ was pain-free. The Burgener is a good technical WU but it doesn’t really resolve lumbar stiffness. Open to suggestions for good snatch mobility work.
B. Maybe later–out of time.
A. Up to 65 kgs (about 75% max) split snatch.
B. 6:30 Rx. 1:30 ➡ singles (powerclean + igły push jerk) ➡ 1:30.
C. Romwod.
A. Don’t have squat snatches so did power working up to 135# for last 4 sets, limited with getting under the high hang
B. 7:48 as Rx…deliberate on the G2OH with bad wrist 4/2/3/singles
….finished with sled pushes EMOM 25 meters with 180# on the sled (225#ish), alternate each iteration between high bar push and low bar push.
Behind, so did yesterday’s.
A) Up to 75# x 5 (5# PR versus 1/18)
B) 3 + 56 (I don’t string too many dubs together, sadly. Major, albeit silly, weakness)
A. up to 135 – missed 140
B. 8:33 – felt good with 155. Rested 5 sec. between each lift, but was able to push through the burpees today.
Day one of this programming. Been doing some barbell work but after a grueling 1 mile run decided that the cardio issue, or lack thereof, needs to be addressed. Look forward to embracing the suck with you guys.
A. Up to 185
B. 8:36 scaled to #115 should’ve went heavier but had no idea where I would be at.
Welcome aboard.
Welcome!
Welcome to the thunderdome
It’s a great choice for those that like to suffer 😉
A. to 125
B. sub’d 135
10:45
Dakota (14)
A. 95
B. sub’d 95
16:07
A. Stayed at 115 to work on balance in the catch. I’ve only been doing squat snatch for about a month.
B. 6:38 Rx. 155 felt like 200lbs today. C&J singles.
C.1000m row-4min
Great strategy today with the cleans. Let me know if I can help in any way.
Thanks. I’m putting in mobility work which was the main reason I avoided squat snatch and OHS for years. Making progress little by little and keeping the weight light to focus on form.
Team,
Here is a super helpful blog post on ground to overhead cycling strategy:
https://www.crossfitinvictus.com/blog/barbell-cycling-strategies-ground-overhead/
Check it out before attacking today’s workout!
My results:
Part A – Did cleans instead
Part B – 25 burpees + 30 cal AB + 25 burpees = 5:12