A.
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes
B.
Four rounds for time of:
10 Hang Squat Snatches (115/75 lbs)
20 Box Jump-Overs (24″/20″)
A.
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes
B.
Four rounds for time of:
10 Hang Squat Snatches (115/75 lbs)
20 Box Jump-Overs (24″/20″)
Did it today as yesterday was my rest day.
Warm-up:
5×5 Overhead squat (75/95/95/105/115 pounds).
A. 75/85/95/105/105 (still working on technique to make sure I drop under the bar quickly, and be patient on that pull.
B. Did 3 rounds instead of 4 with 75 pounds (back really tight). 11:58.
Definitely need to work on squat-snatch/overhead squat at least once a week.
Need to definitly work on snatch
A.sets of 30/35/40/45/50kg some wasn’t in full squat
B. 30kg barbell, time 11:31
Slight modification to the fitness WOD. Wasn’t really sure how to attack this solo so just pushed through it.
A. 5 x
KBS x 25 @35#
PU x 15
Box Jumps x 20 @24″
All unbroken
15:52
B. 5 rounds
R Rows x 10 @30#
DB Thrusters x 10 @30#
T2B x 10
All unbroken
14:31
Tonight was rough. Rest day tomorrow!
A. Didn’t have time to go to gym so had to use the flea market weights in my garage. 105lb 1.1.1.1.1 to make up for a little weight.
B. Scaled down to 85 lb. I noticed the more tired I got, the better my form doing squats was. I assume box jump over means you jump over the box without your feet landing on top. That was killer!
A. 65, 75, 85, 95, 95. Failed a couple @ 95 – had all three kids with me and was very distracted. Such is life of a mom.
B. 11:57 – @65# Was really pushing myself to finish before 12 min mark. Hurt a lot. cycled 3, 3, 4 reps for the hang snatch.
C. 3 x
10 – Bench dips
10 – TTB
Working on weaknesses.
A. 95/105/115/125/135
B. Scaled to 95#. 11:00. Broke hang snatch into 5’s and just paced the box jumps. Trying to have something in the tank for Murph tomorrow.
Doing Murph Monday here. Today would have been a great day for it.. low humidity. Supposed to be brutal starting tomorrow ? Good luck!
Yea. I thought about switching it up but a few guys from the office are hitting it with me tomorrow. Plus, it wouldn’t be Murph if it wasn’t blazing hot with 90% humidity. That’s good living! Hit it hard on Monday. #paytheman
True story, if you don’t almost die then you didn’t really do it. I’ve already planned to take a cooler full of ice cold hand towels this year.
Took yesterday off and don’t have squat snatches so did yesterdays wod:
A. Front Squat at tempo: 225×5, 235×5, 245×3, 245×3…struggled with front rack at end
Strict max Pull ups: 16/13/12/10..these were tough today after FS’s, way under my normal #s
B. 10 Power Cleans (155) and 15 burpees (10AMRAP): 4+2 Cleans…so slow on burpees, but feel good about my effort everything going on right now.
A: go to 3 rounds x 3 reps Power Snatch 60 kgs
2 rounds x 3 reps High Pull Snatch 80 kgs
B: 8:50 @ Balance Snatch 35 kgs
A. 115, 135, 135, 145, 155
B. Weakness WOD so I focused on taking it slow and making every rep count. Still dropped 3. Rx 13:10
C. 6min plank
My shoulders hate me right now… 🙂
Glad I’m not the only one!
Yep. Still feeling those bad boys.
A.
60 kg,
65
70
75
80 (bad form/failed/failed).
B.
8:50. ?
1 day behind..
A: up to 5x75kg and pull ups 12/8/5/4
B: 3 rounds @ 45kg
A. 65-85-95 (2 fails)- 95-95. Warmed up with some AB, squat therapy, burgener with 15#, banded scarecrow and a few OHS and snatch balances with empty barbell. Mobility has definitely improved but I need to work some more on snatch balances and tall snatches to “punch” under quicker. I feel like I have superior control of the bar in the OHS position though and a better foundation in my upper back to support it. B. Scaled to 75#. 12:08. After 1 round (2:35) I told myself I’d call it after 3 rounds (Michele said 10:00 :P) but when I got… Read more »
Good for you for completing it even though it was over the time cap…so was mine. But I don’t feel good about it if I don’t finish. It’s funny you say that about the low weight high rep snatches…I feel the same way!!
Thank you!! Good to know I’m not alone 🙂 Have a great week end!
Notes on today’s workout: Part A. Snatches in “clusters” – More info on what that means and it’s purpose here: Why We Cluster https://www.crossfitinvictus.com/blog/why-we-cluster/ For warm-up and skill work ideas, check out this post: How to Become Snatchtastic https://www.crossfitinvictus.com/blog/how-to-become-snatchtastic/ Why the Burgener Warm Up? https://www.crossfitinvictus.com/blog/why-the-burgener-warm-up/ T-Spine Mobility Tools https://www.crossfitinvictus.com/blog/t-spine-mobility-tools/ Improve Your Ankle Mobility https://www.crossfitinvictus.com/blog/improve-your-ankle-mobility/ Wall Slides – A Fantastic Exercise https://www.crossfitinvictus.com/blog/wall-slides-fantastic-exercise/ Part B. Another Oly burner! This one specifically targets the quads so be careful to find your legs on that first jump. This should definitely take you under 10 minutes so scale if necessary to achieve that. Pick a… Read more »