A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 80-95%
Build over the course of the 10 sets.
B.
Five rounds for time of:
5 Power Snatches (115/75 lbs)
10 Overhead Walking Lunges (115/75 lbs)
30 Double-Unders
A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 80-95%
Build over the course of the 10 sets.
B.
Five rounds for time of:
5 Power Snatches (115/75 lbs)
10 Overhead Walking Lunges (115/75 lbs)
30 Double-Unders
A. Bryan – 110# x 2, 120# x 2, 125# x 2, 130# x 2, 135# x 2.
B. Bryan (95#) – 13:36.
A: go to 65kgs
B: 17:10 @ 75# / 30 Double-Unders = 30 Tuck Jumps
A. 155-165-175-185-195-205-215(f),185-195,205(f) really hard to get in a comfortable position pulling from the floor
B. 8:22
First three rounds unbroken snatches, wanted to work on cycling. All unbroken dubs. Lunges were in place not enough room to walk
You can always try setting up with the bar a little further out front of you on the floor so that you can get into a comfortable position. Just pull it back in as soon as you lift off!
Hey Ryan! Feel free to send me videos of your lifts! This way I can take a look at your start position and offer some feedback! Email: cat@crossfitinvictus.com
A: I know, I know I washould only to go to 80-95% but…it was feeling so good! I had been stuck at 100# for months. Got 105!!!
B: Didn’t get to do b today. Had 3 new members just walk in and sign up for the summer 🙂 I did get some du tabata and then some rowing after class.
Tomorrow I’ll have time to hit it harder!
Nice PR!
Thanks!
Super great day!
YES!!! PR!! Congrats Amber!!
Thanks! You KNOW I’ve been stuck there a while 🙂
I was super excited about my 3 randoms coming in too. In my community of 2,000 I’ve got 60 members. While that sounds pretty good, that’s only 3% of the population! My goal is to get 10% of this small town moving!
A) up to 115#, haven’t snatched in 2 years, 20# PR whoop whoop!
B) 8:35 RX
Double whoop and a PR Star!
Congrats Jody!!
A) up to 155#
B) 12:58 @95# had to do alternating lunges (not enough room to do walking lunges here)
Hey Frank! How’s it going?
It’s going well! Been out of the game for a little bit because of tax season :/ (I’m an accountant), but I’m ready to hit it hard again! How’ve you been?
I just started a MAcc program this week. I’ll be right there with you in a year.
Awesome man! Best of luck to you!
A. SN to 160#
B. 10:20 at 115#, but subbed front rack lunges for OH.
Yeah, Andy!
A. No bumpers on base. Snatch grip deadlift instead. Worked up to 255#
B. 10:48 Rx
Nice work, Chris!
Great job, Christoph! Good call in taking it from the hang and doing the OHS separately. You will be able to start connecting the two soon I’m sure!
A. Worked across at 145# power snatch…someday I will get the mobility to squat overhead
B. As Rx: 13:10…this one was rough, actually failed on a few lunges…the extra snatch work yesterday that I did for fun was a bad idea
….finished with 6xNo leg rope climbs, 7xwith legs working technique
Nice work, Chad! And rope climbs to boot! What are you nailing for your mobility to achieve an OHS?
I have picked up some stuff through time plus Supple Leopard, I just don’t think I dedicate nearly enough time. Shoulders, thoracic, hips and ankles all need work. I am always open to new things that may help.
Make that mobility your number 1 priority. All of the weights will go up once your positioning improves 🙂 Plus, we put you at much lower risk of injury!
Here is a great blog about Improving your OHS 🙂 Enjoy! https://www.crossfitinvictus.com/blog/improve-your-overhead-squat/
A.) Worked to 185#.
B.) 14:03 rx. DU’s slowed me down.
Nice work today, Duthie!
A: workedd up to 130
B: 12:54./ shoulder stability sucked @ 95’s
Awesome job, Curtis! I guess more shoulder stability work for you. 🙂 Let me know if you need some ideas.
Thanks Michele! I’m always open to suggestions!
Hey Curtis! Do you have a crossover symmetry system?
No. I could always attach bands to the rig. The main reason due to my shoulder instability is that my arms don’t lockout due to an extremely tight pec minor and anterior deltoid.
First time ever on here, and I’m with Blake – hoping its motivation to push harder.
A. Worked to 190.
B. Rx 9:46. Need to get more overhead stability, because this crushed my shoulders.
This workout was super challenging on the overhead stability! How much work do you do with Dumbbells? Increasing the use of dumbbells and kettle bells for overhead pressing is a fantastic way to improve your stability overhead. Just sub out barbell use once in a while and use a set of dumbbells 🙂
Actually a decent amount. Do a full kettlebell flow with presses and snatches every week, and do some Active Life shoulder work, as well.
That’s awesome Joe! The shoulders can be stubborn. I’m glad your taking the necessary steps to improve your stability 🙂
First time to post. I have been following for a couple of months now. Decided to start posting to hopefully motivate me to work harder.
A. Worked up to 185
B. 11:15 as rx
Welcome! Let us know if you have any thoughts or questions!
Welcome! It is very motivating to post! I’ll be keeping my eye out for your scores 🙂
Welcome Blake!! Keep up on posting and always feel free to ask questions 🙂
A. Up to 135. Not a good snatch day. Need to drill some technique work.
B. @95. 9:29. This was fun.
Great job, Anders! Speedy B!
A. 115; full squat; PR post-surgery – Will increase next time.
B. This kicked my butt. I am two hours removed and still making sure I am at arms length from a trashcan. 14:49ish as Rx.
PR Star!! Great news and comeback time!
Awesome Clayton!
A. Worked up to 110lbs. Haven’t ever really worked on snatch so that is a PR for me.
B. 19:09:55
Subbed su for du. 95lbs.
Woo hoo! So exciting to have some new snatchers joining our ranks!
A: Snatch Technique 15 mins
(Completely new movement but felt really happy – Played with up to 30KG)
B: 14:10
30KG Used
*Cable Plank Rows 3×10
Looking forward to seeing the times on the Metcon. Who ever wrote that one up is sadistic!
Wasn’t that fun? Bwa haha!