PERFORMANCE
Warm-Up.
One set of:
Assault Bike x 90 seconds at an easy pace
Rest 30 seconds
Assault Bike x 60 seconds at a moderate pace
Rest 30 seconds
Assault Bike x 30 seconds at a hard pace
Followed by…
Two sets of:
Wall Ball Overhead Alternating Reverse Lunge x 20 steps
Wall Ball Shots x 10 reps
Broad Jump x 3 reps
Then…
A.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch
*Sets 1-5 = 2 reps @ 70% of 1-RM Snatch
*Sets 6-10 = 1 rep @ 75% of 1-RM Snatch
B.
Five rounds for time of:
20 Wall Ball Shots (20/14 lbs to 10′)
5 Squat Snatches (135/95 lbs)
Hello, when I’m ictus say ‘snatch’ do they specifically mean power snatch or any snatch. I can see they put squat snatch in the WOD so that is very clear. Some guidance would be much appreciated. Thanks.
*Invictus – apologies for the typo, very cold out here in my outdoor gym in London!!
Snatch@ 75 & 85lbs
14:20
A. 95-125.. last 5 rds at 135
B. 20/135lbs… 13:07
A: FS 5×2@215, 5×1@235
B: WB/FS 8:15
Did first 5 snatches at 85, then to 115..kept 115 for the WOD
A. 5×2 120 5×1 127.5-127.5-127.5 130-130
B. scaled to 100# 12:05
Emom 1 min power snatch
2 reps at
125 135 135 145 145
1 rep at 155 for rest of sets
5rds for time
20 wall shots 20lb 10’
5 squat snatch 125
10:32
A. Snatch – based off 100#
2 reps @ 55, 65, 70, 70, 70
1 rep @ 75, 75, 75, 75, 75
B. 5 Rounds for time – 12:45
20 Wall Ball Shots @ 14# – all UB
5 Squat Snatch @ 75# – all singles
***WB target between 9-10′
Real pleased to go UB on WB..tough on the quads, but great for the soul!!
B.) 13:14
A. 1-5: 175 6-10: 188
B. 7:37 (Quads are next level on fire)
Super outstanding Getty! I see your times and all I can do is shake my head because it’s just that impressive to me!!
Very selective movements yield those results, but thank you for the kind words Candy. Tomorrow will be running or something and I’ll be riding the struggle bus to finish the workout at all.
A:
1-5 @195
6-10 @205
B:
7:49 Rx
What kind of people are you getting after this one in less than 10? Damn good work Kaylem!
Thank you!
My legs don’t like me much for it today though