Warm-Up.
Hip Opener Drill
Banded Scarecrow
Over-Under Drill

Followed by…

2-3 sets with an empty barbell of:
Snatch Grip Romanian Deadlift x 3 @ 3011
Muscle Snatch x 3
Shoulder Press from Behind the Neck x 3
Snatch Balance x 3
Overhead Squats x 3

Then…

A.
Every 90 seconds, for 15 minutes (10 sets) of:
Slow Pull Snatch x 1 rep

For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 sets to hit a challenging double. Please drop the barbell and reset between each rep.

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Double-Unders
1 Power Snatch (115/75 lbs)
20 Double-Unders
2 Power Snatches
30 Double-Unders
3 Power Snatches
…and so on, following the pattern for 10 minutes.

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Janelle Winston
Janelle Winston
September 12, 2019 3:01 pm

A. Slow snatch x 2
65, 75, 80, 85, 90, 95, 100, 100, 105(1f redid got both), 110 x 1 not slow. Failed 2nd rep

B. 8 round even.
DU got REAL!

JT
JT
September 11, 2019 5:52 pm

Short on time and energy today.
100 Echo Bike Calories
4:46

Clayton
Clayton
September 11, 2019 5:44 pm

A. Rx. Up to 225.
(Those were singles…was confusing)

B. Rx. …………..80 DU + 2 of the 8 snatches completed.

Candy Olkey
Candy Olkey
September 11, 2019 12:27 pm

A. Slow Pull Snatch – 45#/55/60/65/70/75/80/85/90(f.1)/95
***have to admit that my pull at 90 & 95 were not nearly as slow and controlled as the first 8 sets!
B. AMRAP 10 Min – RX – 6 Rounds + 25 DU
***Damn those PS were tough! Found myself doing a lot of muscle snatch because of leg fatigue.

Anika Tipton
Anika Tipton
September 11, 2019 10:46 am

A. 55#/65/75/80/85/85/85/90/90/95x
B. 7 rounds + 60 DU- wasn’t watching the clock close enough…time ran out while I was standing there breathing! Could’ve pushed to finish the 80 DU.

Candy Olkey
Candy Olkey
September 11, 2019 12:21 pm
Reply to  Anika Tipton

Super fast metcon Anika!

Anika Tipton
Anika Tipton
September 11, 2019 1:22 pm
Reply to  Candy Olkey

Thanks! You and I have such different strengths…the PS were really no problem for me, but the double unders were killer! And I know you can do those all day!

Candy Olkey
Candy Olkey
September 11, 2019 2:03 pm
Reply to  Anika Tipton

Wow…that’s a great compliment…but actually my DUs are just ok….u know…some days are great and others not so much. My right hand leads the rotation…and my wrist is still a little tender from yesterday…so my rotation was a bit slower. Just think the tempo fs yesterday put a lot of strain on my old joints and my wrists are fairly weak in the front rack as is. Nothing serious to worry about ?

Joseph Whitman
Joseph Whitman
September 11, 2019 10:12 am

A) legs were toast.. worked up to a 95lbs double POWER snatch. Couldn’t get to the bottom

B) didnt do

Simo
Simo
September 11, 2019 9:14 am

Evening session:
4 rounds
Turkish get up 2×32/2×32/3×24/3×24 kg
KBS 30 x32 kg
Bottom up KB carry 25/25 m
As a lefty, right side is much weaker at the carries.

Chris M.
Chris M.
September 11, 2019 8:04 am

… really enjoyed the warm-up and the change of pace to a “technical” day.
A. Slow Pull Snatch (OT90s)
1 x 95, 115, 125, 135, 140, 145, 150, 155 (f.1) 160, 165, 170
B. As Rx: 8 rounds + 97
… nearly UB … one trip on R6 DU | R8 Power Snatch 5-3.
… felt dialed in today.

Anika Tipton
Anika Tipton
September 11, 2019 10:48 am
Reply to  Chris M.

Yes, you seemed to be very “dialed in!” Can’t believe you only broke twice…amazing!

Candy Olkey
Candy Olkey
September 11, 2019 12:22 pm
Reply to  Chris M.

Outstanding work Chris…good to hear that everything came together for you today!

Seth C.
Seth C.
September 11, 2019 7:54 am

Deadlift / CFI MetCon (home alone) Coached for 1 hr. then WU 400 m row 2rds 30 sec Foam roll glute/ legs 5 Inchworms High knee skips (50 m) 5 PVC pass throughs 10 side to sides A. Deadlift 1. 3x 70% 335 2. 3×80% 385 3. 3+ x 90% 435 x8 PIRM =551 A1. Deadlift 3×10 40%-60% 1. 225 2.245 3. 295 Deadlifts felt good moving weight faster each workout. 425 x8 seemed like it was gonna not happen but just trusted the programing and ground through it. Each rep felt good. 3x10s went slight above programing but listen… Read more »

TheLonghorn
TheLonghorn
September 11, 2019 4:07 am

I would have liked to practice snatch today but my glutes and hips were not ready after yesterday’s slow-mo squats and thrusters till death. I dialed up some long cardio to break things up:

30mins
400m run
20cal AB
500m row

5 rounds

Joseph Butler
Joseph Butler
September 11, 2019 5:13 am
Reply to  TheLonghorn

Hear yah man.. working on a full snatch was not happening for me either.

Simo
Simo
September 11, 2019 5:47 am
Reply to  TheLonghorn

Looks like a nice burn! ?

TheLonghorn
TheLonghorn
September 11, 2019 6:15 am
Reply to  Simo

It’s my favorite mid week option when I’m too sore for what is programmed. Old man problems.

Candy Olkey
Candy Olkey
September 11, 2019 12:23 pm
Reply to  TheLonghorn

Who you callin old man….I don’t know many, if any young bucks (other than on here) that would even attempt the work you put in everyday!

Oliver Mulelid-Tynes
Oliver Mulelid-Tynes
September 11, 2019 3:46 am

Did my own oly drills to warm up before the session.

A: Legs 100% smoked from the thrusters yesterday, struggled to stand up with 50% of my normal snatch 1RM. Built to 57.5kg and barely managed to get up on the second rep.

Technique really felt on point though, catching it like a glove in the bottom.

B:
Off scripted because legs just didn’t work, did 10min of 30 on 30 off assault bike sprints to stick with the cardio spirit.

TheLonghorn
TheLonghorn
September 11, 2019 4:05 am

Same here with the legs. Not sure why you’d program snatches the day after you dialed up leg obliteration. Good job!

Simo
Simo
September 11, 2019 5:47 am

Good to listen sometimes!

Joseph Butler
Joseph Butler
September 11, 2019 3:07 am

Power snatchx2 E1MOM 10′
Up to 95lb for last 3 sets

Off script again.
Every 90 seconds 8 sets
25 sec max cals airdyne. 11-13
1 PC + PP # 135

Simo
Simo
September 11, 2019 5:48 am
Reply to  Joseph Butler

AB ?

Simo
Simo
September 11, 2019 12:52 am

A. Snatch as prescribed x1.1
Up to 70 kg

B. Amrap 10 min rx
7 power snatches + 20 DUs
I started with the snatch instead of the dubs.

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