PERFORMANCE 

Warm-Up.

“Mind Muscle” Complete Snatch Warm-Up

Followed by…

Two Sets w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving

*Every new line means take a short break before moving to the next movements”

Then…

A.

Every 2 minutes, for 16 minutes (8 sets):
Snatch

*Sets 1-2 = 2 reps @ 70%
*Set 3 = 1 rep @ 75%
*Set 4 = 1 rep @ 80%
*Set 5 = 1 rep @ 85%
*Set 6 = 1 rep @ 89%
*Set 7 = 1 rep @ 92%
*Set 8 = 1 rep @ 95%

B.

For time:
60/40 Calories of Assault Bike
30 Bar-Facing Burpees
15 Hang Power Snatches (155/105 lbs)

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Edwin Cook
Edwin Cook
November 16, 2022 2:16 am

Worked upto 57.5kg, working in the balance overhead, missed a few lifts in low squat position.
On metcon – 9:31 ladies RX
Did 47.5kg ~ 105lbs
Felt way too heavy when warming up for the workout but split into 3 sets of 5.
Worked on squeezing shoulder blades together at top before eccentric phase which helped any shoulder tugging on way down from top position.
Overall pleased with results.

Charmaine Lightfoot
Charmaine Lightfoot
November 12, 2022 12:41 pm

Up to 95lbs

12:25 @95 covid+ felt shakey

Janelle Winston
Janelle Winston
November 9, 2022 6:14 pm

A. 90, 90, 95, 100, 105, 110, 115, 120 (tried 125 x 2 b/c 120 felt so good. No go this time)

B. Scaled to 95 and even that was hard.
8:49

Did the HPS in 5 sets of 3.

Al Fraser
Al Fraser
November 8, 2022 11:35 pm

Invictus must have been half asleep yesterday so did their one from instagram!

A. BP every 1min x8 @70kg

B. Fly’s every 1min x8 @22kg

C. FT Sledgehammer
50 WBS
10 C&J @61kg
25 bar facing burpees
10 C&ah
50 WBS

12’37

Josh Willins
Josh Willins
November 8, 2022 3:39 pm

RX
B: 10:58

Kaylem Cottrill
Kaylem Cottrill
November 8, 2022 2:30 pm

A:
190-190-200-215-225-240-250-miss at 260

B:
6:59

Bonus: Bench Press – every 1:30 2 reps (7 rounds)
185-205-225-255-275-295-320

Anika Tipton
Anika Tipton
November 8, 2022 1:39 pm

The workout wasn’t up yet, so I did one from last week that I missed:

A. Deadlift
8×150#/6×180/4×205/2×235/1×250/1×260/1×275/1×285

B. 8’ AMRAP
6 deadlifts @155
12 box jump overs
7+4