A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Build over the course of the 10 sets to today’s heavy single.

B.
Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1 – 5 Hang Squat Snatches
Minute 2 – 6 Bar Muscle-Ups or 12 Pull-Ups

Pick a weight for the squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

  • Michele Vieux

    Happy Snatchtastic Monday everyone!

    Warm-Up:

    Since snatches require excellent mobility throughout the body, make sure to hit a little of everything and especially any problem areas you have with overhead mobility. Here are some suggestions:

    Improve Your Ankle Mobility
    https://www.crossfitinvictus.com/blog/improve-your-ankle-mobility/

    Sit All Day? Try This Before You Workout
    http://www.crossfitinvictus.com/blog/sit-day-try-workout/

    Foot Mobility Drills to Help Positioning & Prevent Injury
    http://www.crossfitinvictus.com/blog/foot-mobility-drills-to-help-positioning-prevent-injury/

    3 Mobility Drills For “Remember Your Thoracic September”
    https://www.crossfitinvictus.com/blog/3-mobility-drills-remember-thoracic-september/

    Another good thing to throw into your warm-up today is the Burgener Warm-up which gets you some practice on skill transfer drills for the snatch.

    Why the Burgener Warm Up?
    https://www.crossfitinvictus.com/blog/why-the-burgener-warm-up/

    Definitely check this out before you start Part A:

    Three Habits Of Great Lifters
    https://www.crossfitinvictus.com/blog/three-habits-of-great-lifters/

    Part A.

    Start light on this – probably around 40-50% – and work up from there. If you’re feeling good, go for a PR today! Otherwise, it is totally fine to use this as technique day. You could even use the first few sets to do some skill transfer work like muscle snatches and work your way to full snatches. It might look like this:

    Sets 1-3: Muscle Snatch x 1 @ 40, 45, 50%
    Sets 4-6: Power snatch x 1 @ 60, 65, 70%
    Set 7: Snatch x 1 @ 75%
    Set 8: Snatch x 1 @ 80%
    Sets 9-10: Snatch x 1 @ 85%+

    How to Become Snatchtastic
    http://www.crossfitinvictus.com/blog/how-to-become-snatchtastic/

    Snatch Start Position and Common Faults
    http://www.crossfitinvictus.com/blog/snatch-start-position-common-faults/

    Try This Simple Drill To Feel The Mid-Foot Drive In Olympic Lifting http://www.crossfitinvictus.com/blog/try-simple-drill-feel-proper-mid-foot-drive-olympic-lifting/

    Jump Hard, Not High
    http://www.crossfitinvictus.com/blog/jump-hard-not-high/

    How To Choose Your Tempo Off The Floor In Olympic Weightlifting
    http://www.crossfitinvictus.com/blog/how-to-choose-your-tempo-off-the-floor-in-olympic-lifting/

    Part B.

    Once you finish Part A, take the weight down to around 70-75% of today’s best lift and try a set of 5 with that. It should be a pretty good weight for most people. Since you only have a minute to complete the reps, it is better to go a little lighter so you can get the reps in around 30-40 seconds or less.

    Hooking for Time
    https://www.crossfitinvictus.com/blog/hooking-for-time/

    If you have bar muscle-ups, great job! Whatever rep scheme you go with, it should only take 40 seconds max so scale as needed. Other scaling options are pull-ups (as listed or in a lower number).

    Assume that at least one, if not both of these gymnastics movements will come up in the Open so this is a good day to practice how many reps you are comfortable with turning over in a set and also how to get back up on the bar quickly to hit another cluster.

    Tips for Getting your First Bar Muscle-Up
    https://www.crossfitinvictus.com/blog/tips-for-getting-your-first-bar-muscle-up/

    How To Eliminate The Notorious Chicken Wing on your Bar Muscle-Up http://www.crossfitinvictus.com/blog/how-to-eliminate-the-notorious-chicken-wing-on-your-bar-muscle-up/

    Bar Muscle-Up: Drill For The Drop-Down Swing
    https://www.crossfitinvictus.com/blog/bar-muscle-tips-drop-swing/

    Bar Muscle-Up: Drill For The Swing
    https://www.crossfitinvictus.com/competitors/blog/bar-muscle-drill-swing/

    • James Dalton

      Awesome post Michele!

  • Wavy_Dave

    Worked out with a colleague today who needed some partner motivation.

    Four rounds: each station continuous @ ~80-90%

    2min: row
    2min: Woodway pull
    2min: Versaclimber
    2min: Woodway push
    2min: assault bike
    2min: run
    2min: rest

    I’m spent.

    I’ll work in today’s programming throughout the week.

    • Michele Vieux

      What a great colleague you are!

      Today’s Part A can always be thrown in as a pre-A on most days. How are your bar muscle-ups? You can use B later in the week as skill work (after a workout) on barbell cycling and figuring out how to attack the bar muscle-ups (or pull-ups) for when they come up in the Open.

      • Wavy_Dave

        Thank you for the suggestions!

        My legs are jello this morning and the squat workout for today looks very daunting. I think I’ll try and knock out the snatches today!

    • Candy Olkey

      Soooo…do you travel to do this partner motivation thing??? Thinking there are many of us that could use it from time to time!

  • Sims

    A. Emo2m for 10 sets
    Squat Snatch x1 up to 70 kg.
    Tried to be explosive and pull under the bar.
    Lock out and balance overhead are the limiting factors here.

    B. Split up the workout in two emom for 5 min.

    Emom 5 min 30/30
    Banded Muscle up practice

    Emom 5 min
    5 Squat Snatches 50 kg BB

    • James Dalton

      Strong work! Seems like you’ve recovered well from the illness last week?

      • Sims

        Yes way better. Felt good strenghtwise!

    • Joey Maltais

      Nice way to split it!

      • Sims

        Thnks! Thought this would be easier on the lung.

    • Michele Vieux

      Great job!

      Sounds like you might benefit from getting in some Wall Slides for overhead mobility a few times a week. They can be used in a warm-up, during rest periods on leg day, or as a post-workout supplementation.

      Wall Slides – A Fantastic Exercise
      https://www.crossfitinvictus.com/blog/wall-slides-fantastic-exercise/

      • Sims

        Awesome, Michele! Thank you for your suggestion, I will incorporate these in my training.

  • James Dalton

    A. Worked up to 50kg, 2.5kg off a pb. A few new cues meant this felt a lot easier than before. I think a PR could have been there but started the heavier loads with too few sets left. Video below, critique welcome!

    https://www.coachseye.com/v/f072364e44724a999cf4a0645da6573d

    I’m pleased with the liftoff coming more into the hips (rather than hitting above the knee as before), but think my third pull is far too far from the body, and of course speed under the bar could be better!

    B. 5 hang squat snatch at 70%, 6 chest to bar. Hook grip fatigued a lot in barbell work.

    • Sims

      Good job! Reflective as always, awesome!

      • James Dalton

        Thanks – i think i like analysing more than i like the training sometimes!

    • Joey Maltais

      Nice work today!!

      • James Dalton

        Thanks Joey, trying to co-ordinate my long limbs to keep up with your snatch numbers!

    • Chris Pugliese

      Nice job James!

      • James Dalton

        Thanks Chris, you too with your double PR!

    • thelonghorn

      I think your form is solid, that lift in the video looked like an easy weight as you caught it high and rode it down. Your pull off the ground puts mine to shame!

      • James Dalton

        Thanks! The pull off the ground has been a long battle..

    • Michele Vieux

      Looking pretty good there, James! If I could pick one thing for you to work on right now, it would be to “squat” the bar up off the floor. If you think of the liftoff as more of a squat and less as a deadlift/pull, that should help with shooting up the hips and keep you in a more solid position the whole way up.

      For speed under the bar, try adding some skill transfer work into your warm-up or active recovery days. Tall snatches and snatch balance would be good for this.

      Tall Snatch:
      https://www.youtube.com/watch?v=slnQL20bZGE

      Snatch Balance:
      https://www.youtube.com/watch?v=0cMjrrTATYs

      • James Dalton

        Thanks so much Michele!

  • BenW

    Went for the open today(busy weekend)

    Just got this in time

    A) 10.05
    My lower back endurance killed me again. Does anyone suffer from this. My quads and lungs barely got a chance to burn but my lower back was in bits. Made the clean near impossible
    B) 176 booo! Only got 2 sets in.

    Feel deflated , was amped for this. Anyone know how to push through this lowback/hip fatigue ? It came in after a few months away from training.

    • James Dalton

      Hi Ben, i used to get this feeling too. I started warming up my glutes pretty thoroughly before the workout and it went away – i think the lower back was compensating for them! I suspect your torso angle might be off in the DB squats, hence the lower back activation, so maybe an ankle mobility issue?

      • BenW

        Some great advice james thank you, did u use power bands to activate ?

        • James Dalton

          Sometimes yes, although for me i find that fire hydrants work just as well (if you are okay putting up with the stares!).

          Best ones I’ve found for me are bodyweight split squats and barbell glute bridges with your back on a box at the top.

    • Chris Pugliese

      You may feel deflated but at least you did it. Great job!

    • Michele Vieux

      Do you have a sandbag? I’d recommend getting some sandbag carries in a few times a week for this. They will burn in the lower back for a while until you build up the endurance but will help in the long run. What it does is help you focus on activating the interior torque chain, especially the lower abs where it sounds like you could use some work. You could also put in some Paloff holds for 20-30 seconds per rep. (like this video but hold the extended arm position instead of pushing in and out)

      https://www.youtube.com/watch?v=381I1US3YE4

      Make sure you are pushing through your lower abs (below your belly button) and not your 6-pack. This requires an anterior pelvic tilt (like a hollow hold). Let me know if you have questions or send me a video!

      • BenW

        AmaZing above and beyond advice as always. Thank you Michelle I will try all of the above

    • Joey Maltais

      Great job going for it and pushing through!!! Was not an easy one

    • Candy Olkey

      Congrats Ben…this was definitely a tough one! Stop with the BOOO…you did great!

  • Joey Maltais

    A. Up to 120# (5# PR). Did this weight twice by accident. Then tried 125# and ended up power snatching it (new PR as well)
    Speed under the bar is playing a major role here and numbers will rise once I figure that out. Wods like B help me work on it!
    B. 85#, BMU as rx’d. Everything UB under 30s. Huge hand rip during the last set of bmu 🙁
    Have a great week! https://uploads.disquscdn.com/images/84398b12aaad778de4a59786eb8380707168158e5e6a0dcafc7f9d4dff08f43c.jpg

    • James Dalton

      So much PR in one session!! Awesome b performance, get well hands!

      • Joey Maltais

        Thanks James!

    • Wes in Denver

      Yay for PRa

      • Joey Maltais

        Thanks!

    • Chris Pugliese

      Nice PR!

      • Joey Maltais

        Thanks! You too! Also great work on those C2B!!

    • jorge gonzalez

      Ouch! great job man, way to crush that PR, and also OUCH again

      • Joey Maltais

        Thank you. The rip wasn’t so bad afterall!

    • Chris M.

      Awesome PRs – too bad about your hands.

      • Joey Maltais

        Thanks! Turns out it wasn’t that bad afterall!

    • thelonghorn

      My wife and daughter(gymnastics) swear by this method where you hold a wet teabag in your hand with the rip🤷🏼‍♂️ It allegedly speeds healing.

      Great job on the PR!

      • Michele Vieux

        Any kind of tea?

      • Joey Maltais

        Thanks for the advice! I’m trying some vitamin E ointment to start with but I’ll keep this in mind for sure

    • Michele Vieux

      Great job on the PRs!!

      Make sure to take care of your hand this week – you will likely need it for 18.3…

      • Joey Maltais

        Thank you! Yes planning I’m to be careful with it in the coming days

    • Candy Olkey

      Hmmmm…yet another PR or 2!!…seems like someone told you that they would come!! So proud of you Joey!

      • Joey Maltais

        Thanks my friend!

  • Chris Pugliese

    Good morning, all…

    A. Up to 135# on power snatch (3# PR). Hit it twice.
    B. Done. Did 101# power snatch and 9 c2b first 3 rounds and 6 c2b last 2 rounds. I was pretty happy with C2b progress. Not fast, but way more consistent and unbroken.

    • thelonghorn

      Nice PR Chris!

    • Michele Vieux

      PR star!!!

    • Candy Olkey

      Congrats on the PR Chris!! Glad those C2B’s are coming along nicely!

      • Chris Pugliese

        If I could only do them faster…

  • jorge gonzalez

    I’m paying the price of going overboard at 18.2A, so I needed the extra push to do the work this morning; I joined the box elites again for a soul crushing session:

    A) 5 RxT:
    – 20 DUs
    – 400 mts
    – 6 power snatches 50 kgs
    Time: 26’07”

    Rx called for 60 DUs but scaled that number as it would have taken me forever to complete them; snatches were supposed to be in the 80% range. DUs were super messy, however they came out, they came, I just tried to string together as many as possible in each attempt. The run felt relatively good, I wasn’t going super fast but I think I never let the pace go, although I had a couple of shoelaces incidents. Snatches were done 4/2, 4/2, UB, 4/1/1, UB.

    Just wanted to say thank you all for your comments on saturday’s post, I was in a super emotional state and the support of our community means the world to me.

    • thelonghorn

      Keep up the good work Jorge!

    • Michele Vieux

      Love this community – you are a huge factor in making it so awesome!

    • Joey Maltais

      Nice work today! Way to get back at it

    • Candy Olkey

      Jorge…my hero!! Way to push yourself out of that comfort zone!

  • Mani Sadegh

    A. Up to 50kg (Power Snatch)
    B. Did fitness in order to keep the intensity high with 16kg DB
    11/5/5/5/5 on strict pull ups

    • Michele Vieux

      Great job, Mani!

  • Chris M.

    A. Squat Snatch as Rx
    115, 125, 135, 145, 155, 165, 175, 185, 190(PR), 195(f)
    B. As Rx
    Odd: 5 – 125# HSS (UB, UB, UB, 3|2, UB)
    Even: 12 Pull-ups (UB)
    … bar muscle-up tend to tear up my hands so elected to save my skin for 18.3 .. .first time I’ve ever snatched over body weight – happy.

    • James Dalton

      Another PR!!

    • thelonghorn

      Great job Chris, PRs all the way!

    • Michele Vieux

      PR machine!! And over BW!!! Whoot!

    • Chad Evans

      Way to go Chris! Two Oly PR’s back to back! Hitting them at the right time buddy!

    • Joey Maltais

      You’re on a roll! Great PR man. Also great choice subbing for pull ups

    • Candy Olkey

      Congrats on that PR Chris…that’s AWESOME!!

  • thelonghorn

    A. Up to 185
    B. Modified to 3 BMUs and 4 Snatch @135. I didn’t want to risk tearing up my hands and wanted to get more reps in @135 Snatch.

    C. DU practice and planks

    Video of my BMUs. Coaches/anyone see any issues with these reps? Since I’m submitting vids this year I want to make sure my form is acceptable😉

    https://youtu.be/PJ9xCUzn1Wc

    • jorge gonzalez

      Form looks acceptable, but I think you are going way too strict on the pull section; if you use a more fluid momentum from your kip reps should become even easier and you will kill more reps. To me, the crispest cleanest BMUs I can always remember are Alec Smith’s in last year games, he was practically flowing on that bar without much pulling needed.

      • thelonghorn

        Thanks Jorge, it’s hard to see from the angle of the vid, but my main concern is feet height when I kip, I think they can’t go above the bar and I’m truing to be conscience of that. And yeah, you’re right I do them way to strict, in fact last year I was barely kipping at all on the second set of 16 MUs in 17.2, not recommended😉

        • jorge gonzalez

          regarding your feet height, the second rep would be questionable from this angle, in the other reps look good

    • James Dalton

      my issue is that you’re nearly hitting your head!

      • thelonghorn

        Haha it’s close but just out of reach!

    • Wes in Denver

      Good work. I thought the BMUs were acceptable , but I didn’t take the judges course this year.

    • Michele Vieux

      Standards look good but you could really get more of a hip snap in so you aren’t using so much upper body! Save your arms!!

      • thelonghorn

        Thanks coach, I’ll keep working on that hip snap. Good thing I didn’t show you a video of 17.2, doing 32 near strict MUs was a chore!

    • Joey Maltais

      Hey man you’re looking real strong on those BMU great work! What I think might make them more efficient though is using your swing more, a little like you did in the first rep. The following reps would actually be a whole lot easier because of the momentum. After dropping down, try to get into that arch position when you’re in front of the bar, then swing back into the hollow position (which will also bring you back behind the bar) and that’s where you will do that leg movement to get up there. I think you’re doing the leg motion and pulling yourself up early while still being underneath the bar instead of back behind it. Let yourself swing back into that hollow position behind the bar before trying to get up there and see if it helps!

      • thelonghorn

        Good tips, thanks Joey! I’ll try that out

    • Candy Olkey

      I’m no expert…because I can’t even do a BMU (YET, but SOON), but I think your doing awesome and everyone below gave you about the same advice…so work on it for nothing else than to make them easier! Great work today…btw…I thought you were redoing 18.2 today????

      • thelonghorn

        Thanks Candy, I’m sure you’ll get it soon! I actually re-did 18.2 yesterday, I just couldn’t wait! (7:02/ 255#) a slight increase from Saturday but I’ll take it.

        • Candy Olkey

          That’s great…Congrats!!

    • Dustin C.

      That’s a rep…if you can get yourself behind the bar think chest to bar butterfly pull up position you will glide up over the bar and use much less arms some great videos by Travis on invictus he takes the arms over the top almost completely out of the equation ur a beast bro

  • ColoradoLivin

    Did my first duathalon this weekend (run/mountain bike) . Really fun, but not a lot of “pop” on the snatches today.

    A.) up to 110. About 85% of PR

    B.) done at 80 lbs with 8 strict pullups per round.

    • James Dalton

      How was the duathlon?

      • ColoradoLivin

        It was really really fun. Held in Moab, UT just outside arches national park. Great biking there. Never did one before so learned a lot. Thanks for asking

        • Joey Maltais

          Sounds like an awesome experience

    • Michele Vieux

      A duathalon! What a fun way to test your fitness outside of the gym!

    • Candy Olkey

      Congrats on your first duathlon Ryan…and still getting in some great work today!

  • Wes in Denver

    A) up to 170# (which is a garage PR for me)
    B) subbed ring MU instead (did 3-4 per set) and Snatch at 115#

    • thelonghorn

      Good work Wes, way to scale up on B!

    • Michele Vieux

      Great job, Wes!!

    • Joey Maltais

      Awesome work man and congrats on the PR!

    • Candy Olkey

      Congrats on the PR Wes!!

  • Kelly Welborn

    At my girls dance competition since Friday and returned last night.
    Did 18.2 this morning…

    18.1 RX – 9:42
    18.2A – 150#’s
    Had to power clean because those DB squats were tough for me. That being said, I haven’t cleaned that much in a loooooong while. So I’ll take it!

    • Michele Vieux

      Nailed it! Nice job!!!

      • Kelly Welborn

        Thx!!

    • thelonghorn

      Awesome job! I know all about those type of weekends! PCs were the way to go in this one.

      • Kelly Welborn

        No more squats were available! Lol

    • Candy Olkey

      That’s some great work Kelly…congrats!

      • Kelly Welborn

        A burner it truly was! You did well also!

  • Jérémy Dagorn

    A) I haven’t done snatch for a little while and, well, it was easy to tell today. Up to 120# but didn’t feel good at all. 115# was fine.
    B) 95# Hang snatch / pull ups
    Pull ups were fine. Not unbroken from the 3rd round but felt good.
    Snatches were bad. First two rounds were ok, and it went downhill from round 3.

    • Candy Olkey

      We all have those days Jeremy…let it go and move on…the next time will be better!

    • jorge gonzalez

      snatches are tricky like that, somedays they refuse to go the way we want them, the important thing is you did the job and you’ll do it again when needed

    • Michele Vieux

      When was your last rest day? 🙂

      • Jérémy Dagorn

        Saturday. I usually take Wednesday and Saturday off.

  • Candy Olkey

    A1. Hang Snatch + Power Snatch + Squat Snatch E3-4MOM
    BB, 45#, 55, 60, 65, 70, (75 &80 only did Power Snatch)
    ***Lots of focus on technique…video and replay between
    B.
    Odd Min – Hang Power Snatch @ 45#
    Even Min – 6 C2B (all singles, but had 1 miss in rounds 1-3, 2 misses in round 4, and no misses in round 5)
    C. 3 Sets
    5 – Thrusters @ 65#
    25 – DU (in lifters, fist set UB, second set 2 trips, third set was a mess)

    • Michele Vieux

      Great job!!

    • Joey Maltais

      Nice work Candy! Looks like those C2B are coming along

  • Fernando Bautista Quinteros

    Did Open 18.2
    A. 11:20
    B. 80kgs Clean.
    It looked so easy on paper….

    • jorge gonzalez

      the simpler ones tend to be the worst

      • Fernando Bautista Quinteros

        My legs and I agree 100% with u

  • David Franco

    A. Hang squat snatch up to 135lb. Hang power snatch 140lb. Then squat snatch 140lb. New PR.

    • Michele Vieux

      Congrats on the PR!

      • David Franco

        Thanks! There better not be anything related to squats tomorrow! Lol.

    • Joey Maltais

      Great job new PR!

    • Mike W.

      Congrats on the PR!!

  • Colton Davis

    A- hit 230 failed 245 4 times had it locked out but lost it on the way up
    B- 155 snatches amd did 12 pu

  • Mike W.

    A: worked up to 135 (stayed with power snatch…still working on receiving the bar in OHS position)

    Drilled ring muscle ups then…

    B: 95# Hang Power snatch subbed 1 rope climb for bar muscle ups.

    Felt great!

  • Teddy

    A. 125

    B. 10 Min EMOM
    — Minute 1: 12 C2B Pull-ups (unbroken)
    — Minute 2: 3 Hang Squat Snatches (95 lbs)

    C. 6 Min EMOM
    — Minute 1: Assault Bike Sprint x 30 seconds (17/13/9 cals)
    — Minute 2: Handstand Walk

    • jorge gonzalez

      That C looks nasty hermano

    • Michael Fontana, 40, 183

      Nicely done Teddy.

    • Joey Maltais

      The AB power is coming along!! Well done

  • Michael Fontana, 40, 183

    Changing my starting position as I think I was exploding my hips after I locked out my knees so I lost my explosion. Starting my hips higher and putting more concentration on my back through the explosion really helped.
    A. worked up to 145 and felt good
    B. Done, had 110 on the bar did C2B, we don’t have a good bar for muscle ups at the globo gym I train at.

  • Trion Horgan

    A. Up to 155 power snatch (10# PR). After 18.2a and seeing people save their legs a bit using power cleans I decided to go all power today in hopes of snatch showing up in one of the open workouts.

    B. Read with 115# hang power.
    Went UB first 3 results on snatch then 3/2
    Broke BMU into sets of 2. I need some practice cycling MU’s!

  • Dustin C.

    A. Up to 135 technique was off today
    So overhead squatted up to 185×5
    B. HSS 95×5
    Pull ups x12 ceiling is low for BMU should’ve went to gym
    C. Even- 12 cals AB
    Odd- 10 Ghd sit ups

  • Chad Evans

    18.2 Re-do

    18.2a.
    7:35.

    18.2b (single arm Clean)
    175lb

    Saturday’s attempt
    8:48/175lb

    I wasn’t going to hit this twice. My goal at the beginning of the open was to just do each WO once. Hit it as hard as I could and treat it as another training day during the week. But this one was messing with me. I just had to hit it again. Not sure if it was good idea but happy with the score so I’ll just hope we don’t have squats tomorrow!

    B. 5 rds
    10 strict pull-ups

    • thelonghorn

      Dude thats awesome, knocked off nearly a full minute!

      • Chad Evans

        Thanks man. I still couldn’t catch you! This was pure grind!

    • Joey Maltais

      Well done man you improved your time in a major way!

  • Luke Tipton

    Luke
    A. 125,135,155,160,165,170,170,175,175,180
    B. Modified with 125#. Took a minute of rest between movements in rounds 3 and 4. Also only completed 3 BMUs in last round.

    Anika
    A. Worked up to 95 full squat. Muscle snatched 100 twice.
    B. Done with pull-ups at 75#.
    (Once again, she kicked my butt!)

  • Britt J

    A. 2 rds
    10 buso ball push-ups
    1 min buso ball balance ea leg
    10 buso push-ups
    10 foam pad bridge ea leg

    Actual A
    35/55/55/60/65/65/70/75/75/80
    – felt good but stayed light my form finally found itself

    B.
    10 min
    Min1 -3 hang sq snatch x55#
    Min 2- 12 banded C2B pull-ups

    C.puppy WOD
    3 rds
    200 m puppy jogs ( I take her fav toy and make her chase me for it)
    15 ab wheel roll outs
    6:45

  • Wavy_Dave

    A. 95, 105, 115, 125, 135, 145, 155, 165, 170, 175 (PR), 180 (f)

    B1. 115, 115, 95, 95, 95
    B2. 12, 8, 8, 8, 8 pull-ups

  • MROD

    A. Squat Snatch x 1 – 96 to 156, wasn’t feeling any PRs.

    B. 1 – 5 x HSS @ 115#
    2 – 12 x PU

  • Ryan Bliss

    Short on time and wanted to workout with my son so I just did some chest and triceps work.

    Up to 185 x 3 on bench then some DB incline fly and decline close grip bench.

    One arm DB tricep extensions.

    I worked pretty hard but boy what a difference without a metcon.

    18.1 today to get caught up.

  • Martin B.

    A. Up to 205, 8 first rounds with boxes. then last 2 rounds were full snatches.
    B. Did 5 hand squat snatch @115
    6 BMUs
    C. Extra abs