A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch
Rest 60 seconds, and then…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch
Rest 60 seconds, and then…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch
B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Power Snatches (135/95 lbs)
6 Overhead Squats (135/95 lbs)
9 Burpees Over the Barbell
6 mile run (time SUCKED, 61:20)
Snatches then SUCKED, only up to 85#
A. 65, 95, 105. Felt good. I’ve been doing cross over symmetry for shoulder rehab and overhead work is feeling very stable.
B. 3rds +2 PS at 95#
Been following for a few weeks. But decided today to hold myself a little more accountable by submitting results
A. 65-75-85
95-105-115
125-135( old PR)-145( new PR)-155(fail)
B.Scaled to 115#
5+7 reps
(Snatches and OHS unbroken)
Snatches felt good today, which is unusual. I was pumped 135 felt smooth, had been struggling there for awhile. Got under 155 but it was forward.
45-55-60
60-65-70
70-60-55
5+1 @55#
A. 65-75-85/90-95-100/105-115-120-125-135 (PR)
B. 5rds+1snatch (scaled to 95# and did front squats instead of overhead squats. Mobility in the overhead squat position is just flat out terrible. Still working at it though. Baby steps.)
A: up to 65 kg
B: Part A from Fitness
A. HHS – 55-65
HS – 75 – 80
Snatch – 85 – 90
Wanted to do about 20 more reps of this to just “feel the rhythm” but didn’t need to practice more.
B. 5 + 12
75# power snatch.
A. Snatch
High hang x2
65, 75, 85
Hang X1
95, 105, 110 (F)
Snatch x1
110, 115 (F), 115, 120 (F), 120 PR
Did a couple extra sets but really felt like I could get 120 today. It’s a new single arm PR by 5lbs but felt the best they have.
B. 4 rds + 3 snatches
Single arm w/ 85lb dumbbell for snatches and OHS and burpees over barbell.
B) 4rds @115#
75,85,95
105,115,115
125,135,135
4 + 14
A. Worked on mobility and snatch technique (1 hour)
B. Mobility isn’t there yet, so instead I did:
3 Power Snatches (65 lbs)
6 DB Goblet Squats (55 lbs)
9 Burpees Over Barbell
Total: 5 Rounds + 6
A. 115, 135, 145
155, 165, 175
185, 205, 216 (Missed 216)
B. 6 rounds and 2 snatches.
C. Bring sally up push up challenge (completed, but suffered…!)
D. Extra abs
Awesome workout with a good friend of mine!
Today wasn’t the best of days for me, but I think I’ve slacked on the snatch work these last couple of weeks, but I just gotta keep doing the work A) Everything is in Kgs. A.1) OT2M – High Hang Snatch: 2×45, 2×50, 52.5 (failed) A.2) OT2M – Hang Snatch: 55 (failed), 1×55, 57.5 (failed) A.3) OT2M – Power Snatch: 1×55, 1×57.5, 60 (failed) I did bro math here and didn’t respect the percentage work, it played against me heavily; I should have done better warm up of my squat position, as it was failing me in the heavy weights,… Read more »
I managed to get a wicked summer cold mixed with allergies that has had me knocked out for days. Today was 20min of walking…this week is going to be a wash. I’m get ready for 2 weeks of vacation in CA and then camping trips. I’d rather not be sick for that.
Where in California?! San Diego?!
Disney land then Yosemite and we national park hop our way to Denver! If I was in sam Diego I would totally stop in but I got vetoed since no one else works out much less crossfits ?
A. 115/135/155 RX
B. 4 + 1. RX
The Snatches felt really heavy for some reason. Unbroken on OHS
Hello!!! New to the program but a veteran CrossFitter for the last 5 years. Trying to find that right fit as far as community goes!!!
A1) 115#, 125, 135
A2) 145, 160, 170
A3) 180, 190, 200
0 misses and I have to give credit to the work I’ve been doing with Jon North and Jared Enderton on my Oly, that 200 is about 95% and was so super smooth!!!
B) 4+1, Unbroken Snatches and OHS but my lungs were just gone after the 2nd round lol
Hope everyone had a great day!!!
Awesome work man
Welcome!! Let us know if you have any questions! I try to make the first post of the day with some coaching pointers.
A: 75, 90, 100
105, 115, 125
135, 145, 155 (new PR)
Body weight snatch goal finally reached, thanks again for another PR Invictus
B: scaled to 125#, 4 rds + 2
Great job
Huge milestone PR!!! Congrats!
Awesome work!
Congrats on your PR!!
A. Up to 155 (current 1RM). Failed 160 2x’s. Got under it but it was just slightly ahead of me each time.
B. Scaled to 115#. 5 rds even. OHS was hard but kept it UB.
Try making smaller jumps next time – 155# to 160# is a lot for Oly, especially if it’s a PR.
Thanks for the tip! 2.5 plates are the smallest ones we have at the office. Guess I’ll be going to get some fractional plates!
A) 135/140/145
155/165/175
190/200/210
B) 6+2 Rx
A:
65;65;95
95;115;115
115;135;135
Old PR 125. New PR 135 (got it on the third try concentrating on form! )
B: 95lbs scaled.
4 rounds
Overall extremely happy after five day vacation.
PR star!!!
We love PRs! Congrats!