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 minute on the minute, for 6 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 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.
For max reps/calories:
3 Minutes of Rowing
3 Minutes of Power Snatches (135/95 lbs)
3 Minutes of Assault Bike
A. Worked light for all sets.
35 – 70 for HHS
70 – 85 for HS
85 for Snatch – wanted to keep it light to work on form.
mixed in some strict pull ups and stationary dips.
B. Kept this more at a recovery pace as I am super sore from Sunday still.
Row – 50 Cal
Power Snatch @ 75 – 29
AB – 36 Cal
Not much time today so did Fitness A
OT2M x18 min (3 sets ea)
Barbell row x 8 @185
DB death March 50lb rt hand, 24kg kb Left hand
60 sec handstand hold
A: Only had DBs
25/25/30/30/35/35
40/40/45/45
50/50/50
Not sure how accurate the calories were on this equipment
B: treadmill ~600 meters 47 cals
30 alternating DB snatches
Elliptical 31 cals
C: 3 rounds
30 seconds crunches
30 seconds flutter kicks
30 seconds plank
Decided to only go from hang today
HH: 95/95/115/115/115/135
HS: 155/165/175/185
HS: 195/205/215(F)
Went bike, row, then snatch for B
RX
Bike: 36
Row: 48
Snatch: 23
A1. 85/95/95/95/105/105
A2. 105/115/125/135
A3. 135/145/155/160(f). Went for a 5# PR but it wasn’t in the cards
Caught everything in power to prep for B. Also, my legs are a bit sore from 18.5 yesterday and a 10mi trail race Saturday.
B. Rx’d 104
Row = 54 cals
Snatch = 12. That was interesting after the row
AB = 38
Short on time today and I missed March 22 power clean palooza.
A. E2MOM Power Clean 1X
135/145/155/165/175/185/190/190/185/185 Dropped the last two and concentrated on the high pull. today was a 5 pound PR @ 190
B. Option 2
15 power cleans @125
24 Ring Dips
10 power cleans
16 ring dips
Five power cleans
Eight ring dips = 6:58 Last set of eight ring dips were unbroken
… middle boy was sick last night so hung back to offer some ground support this morning … popped out at lunch for a “snatch-wich” …
A. As Rx
HHSS: 95, 105, 110, 115, 120, 125
HSS: 125, 135, 145, 155
SS: 155, 165, 175
Tasty.
Do you follow a specific recipe for that meal?
So much respect for the pun
Luke
A: 100,105,110,115,120,125
130,140,150,155
160,165,175
B:
56 cal
17 PS
Rode spin bike for 3’. No assault bike (coming soon!)
*took 30” break between movements to get to/from equipment.
A.
HHS #135/135/135/155/175/175
HS #175/185/195/210
Snatch #210/220/240(f) feelin froggy
B.
No bike so subbed double unders and did #70 KB snatches instead of #135 BB snatches.
65 cal
40 snatches
150 double unders
175 HHS – that’s awesome.
Thanks brother!
Good work Rob. I see you copied my single arm KB snatch. Should have came up north to get some bike work in for calories!
I liked your idea to switch things up and plus the weighted vest during yesterday’s programming destroyed my low back so thought KB snatches would save it more. Still waiting to get a gym sesh in with you bro.
A. High hang: 75 / 75 / 80 / 85 Hang: 85 / 95 / 95 / 100 Full: 105 / 115 / 115 Haven’t done snatch in a little while, since my hamstring issue. My feet stay in the same spot too much. I also ben my arms too early when the weight gets closer to my 1RM. B. 59 cals on the rower / 15 power snatch at 95# / 36 cals on the assault bike. C. 2 rounds of 3min DU practice / 8 reps of abs wheel (or whatever it is called) / 5 strict pull… Read more »
solid work mon ami! We basically did the same in B lol
Started off with the 30 min of stretching and mobility…
My focus is going to be on technique with these lifts for a while…not on the weight.
A1 HHPS x 2 @ BB,40,45,50,55,60
A2 HPS x 2 @ 45, 55, 60,65
A3 PS+Snatch @ 55,65,75
B.
3 min Row – 40 cal / 680m
3 min KBS @ 16kg – 80 (40/20/20)
3 min Burpees – 45 (20/10/15)
C. Foam rolling!!!
Great job, Candy! The technique work will make all the difference in the long run and this is the perfect time of year to start focusing on that!
That KB got seriously “woman-handled”. Well done today, and smart focusing on technique!!!
Awesome job doing warmup and mobility; it’s pretty inspiring. I also like that you’re going for technique versus heavy weights; that’s so mentally hard to do for me.
A) 96/95/95/105/105/105
115/115/125/125
135/145/155
B) 60 Cals row
28 single arm KB snatch (55#)
49 Cals bike
Wasn’t feeling my snatch technique today so went with single arm to better position myself on the snatches. Should have went harder all three minutes on the bike.
All of you and your not feelin it today…..then I see you all post a million cals….Nice work Wes!
Solid work my friend!! Nice sub on B
String row for your little figure 😉
Back at Crossfit Tucson this morning:
Tommy Mac: 2 rounds for time of: 12 Burpees 12 Thrusters, 115/75 lbs 12 Burpees 12 Power Snatches, 115/75 lbs 12 Burpees 12 Push Jerks, 115/75 lbs 12 Burpees 12 Hang Squat Cleans, 115/75 lbs 12 Burpees 12 Overhead Squats, 115/75 lbs
During the 2nd round of power snatches I felt my left lat seizing up and opted to finish the WOD on the foam roller. After 18.5 and Murph my lats are toast.
Wow this sounds horrific!
Nice work. Knowing when to call it on a workout is a tough task. It shows a lot of restraint.
Thats maybe the one benefit of getting older! I’ve pulled/strained a lat before and know how bad that makes normal life, so I didn’t want to repeat.
so 18.5 and then murph…. yeah thanks but no thanks
Solid work. Tommy Mac sounds like a grueling wod for sure. Smart thinking; it’s true, we get wiser with age!
Sounds like a terrible wod! Good call my friend, hope you’re ok
All good bro, it was a preventative shut down. I had a feeling something would give the morning after Murph.
Must be “Hero Week” at Crossfit Tucson …
I’m trying my best not to make a soapbox post about irresponsible over-programming. Not the 1st time I’ve run into it.
A.) not feeling it today. Maybe not enough sleep. Up to 105. About 85%
B.) 50 cal rowing, 23 snatches at 75 lbs. 42 cal assault bike
Tomorrow’s another day. Glad you were able to get moving today and get some work done!!
Thanks Wes! Good luck on the work out today.
No sleep always kills my mojo… great job fighting through
That’s a lot of cals for not feelin it Ryan….but I’m sure you’ll be back in full swing tomorrow!
Way to push through it! I’ve certainly had those days having little ones. You’ll be back at your old self tomorrow brother.
Did yesterday’s (scaled)
E8M for 40 Min
21 cals airdyne
15 Push presses #75
15 back squats #75
500 meters row
6:30 (@115…scaled for the rest)
5:29
5:45
5:20
5:30
Scaled to airdyne and row because of Achilles soreness.
A) 5 sets of: – 3-5 HSPU negatives (5 sec count) – 3-5 baby muscle ups with false grip Focused on maximising the time under tension for the HSPU and doing the fast transition between the rings for the muscle up; I’m way behind on my HSPU plan and I gotta get serious on it. B) 3 RxT: – 500 mts run – 12 deadlifts at bodyweight (110 kgs) – 21 box jumps 20″ Time: 21’24” This was devastating, everyone else was sprinting through this and I felt so sluggish at all times; it was one of those wods were… Read more »
Haha, I know that little voice – it always gives me excellent reasons to stop or slow down ?
sometimes that voice is right, there’s a fine line to thread there, but today i knew i was just being a scaredy cat
Way to push through Jorge!
Please tell me there is video of “baby muscle ups” I’m very intrigued
it’s the simplest progression to get used to the false grip and the transition https://www.youtube.com/watch?v=STifb-6EpKg
That is a “baby muscle up”. Keep working on overall strength; especially in strict pull-ups and C2B pull-ups.
that part had me wondering too lol
I sure hope you ultimately felt the accomplishment in the end for sticking with it and not giving into temptation! I gotta say you are amazing Jorge!
that’s my take from today, I’m asserting myself as THE grinder in my box and training group
Awesome work for pushing through and finishing it! Awesome victory on the mental side. Way to go!
Good job! Way to push through it, not sure I would have done it, so kudos to you!
Right wrist is hurting like hell in the overhead position so did “Fitness” instead
A1/A2. 60-70-70kg
A3. about 45s each round
B1. 58 cals
B2. 65 KBS with 20kg
B3. 40 cals
All those cals…nice work Mani!!
A. 3×95, 3x105x
4×135
1×150, 1×160, 1×170
B. Hit 60 cal on the rower. Felt something weird in my glute on snatch #1 so I shut it down…
Hope you are ok Dave!??!
Is it your glute or hamstring attachment? I’ve gone for weeks/months before thinking I had strained something back there but it ended up (both times) that I threw my hips out of whack. One adjustment at the chrio and I was feeling great again!
Thanks Michele and Candy.
Just finished today’s workout and I feel good. I think yesterday was just a tweak from doing too many heavy lunges on Monday.
A from 75 to 150
B subbed SDHP 45 and burpee
127 rep total 92 10 25
92 cals on the rower? Woot.
Yeah, 92 rower Cals is insane.
How is that possible? You smoked that row brother
A. Based off 120# 1 RM HHS 65#-65-75-75-85-85 HS 95-100-105(f)-105 S 110-115-120 Extra set @125 but failed. Then 115 again to finish with a successful lift. Snatches are so mental for me when it gets near my 1RM B. Row 60 (above 1300 min1, 1200 min2, 1100 min3) PS 85# 21 (had no legs some reps here were muscle snatches) AB 35 (gave whatever i had left which wasnt much!) Happy I was able to hit my 1 RM snatch this morning. I need to do some skill work on tall snatches, my punch under is way too slow. Have… Read more »
Match that PR!
yeah!!! I went to the PR but didn’t happen. Maybe next time!!!!
and that bar goes up!!!! great work joey, I don’t see any real flaw in your technique, maybe you are starting the first pull half a second too early in the 120 lift but it’s not really noticeable
thanks for taking the time Jorge!
Ok…because I’m an expert…NOT…the biggest problem I see is that you don’t have any music playing! I would also suggest that you eat fried chicken for dinner tonight! I know… you can mail me a check for my all my help! Nice work Joey!!!
Great advice! i was about to say the same things. 🙂
Check is in the mail… fried chicken sounds so good!
Things are looking pretty good, my friend! Such improvement! On the Hang Snatch, start your pull under a little sooner. You are flinging it all the way up but really you should be meeting it partway down. Also, even though you are taking it from the hang doesn’t mean you can’t practice picking it up the way you would with your snatch from the floor. Meaning, get those knees out of the way! From the floor, you are shooting your hips up a little so concentrate on “squatting” it up versus deadlifting it up, that way it isn’t out front… Read more »
Thanks Michele I really appreciate the advice! Duly noted, I’ll make sure to keep those things in mind for the next snatch session