PERFORMANCE 

Warm-Up.

Two sets of:
“Depth Drop Series”
Depth Drop x 3
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 1

Followed by…

Two sets with an empty barbell of:
Snatch Grip Romanian Deadlift x 6 reps
Barbell Kang Squat x 6 reps
Overhead Squat x 6 reps (if mobility doesn’t allow, perform 6 alternating back rack lunges)

Then…

A.

Every 90 seconds, for 9 minutes (6 sets):
Halting Snatch Deadlift + Snatch
(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)

*Sets 1-4 = 1 rep @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch

Immediately followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 90% of 1-RM Snatch

B.

For time:
15 Snatches (115/75 lbs)
30 Pull-Ups
12 Snatches
24 Pull-Ups
9 Snatches
18 Pull-Ups

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Charmaine Lightfoot
Charmaine Lightfoot
September 21, 2022 4:00 pm

Sn work off 100#1rm

7:40 blah

Adi
Adi
September 20, 2022 5:22 am

So nothing for today’s wod?

Kendall Kersey
Kendall Kersey
September 20, 2022 4:23 am

A. 195/205/225

B. 5:42 Rx (used a fat bar on first 30 pu)

Kaylem Cottrill
Kaylem Cottrill
September 19, 2022 7:03 pm

Back squat 8×3
225-275-315-365-405-445-465

A:
1-4 @225
5-6 @235
7-10 @250
Working off 275

B:
4:49RX – all work unbroken

Aaron Danielson
Aaron Danielson
September 19, 2022 4:46 pm

A. 135×4 (missed the last coming up to fast) 145×2

150-152.5-152.5-152.5f

Bonus backsquats e2mom
5×145 3×170 1×190 5×170 5×180

B. scaled to 105# power snatch 11:39

Anika Tipton
Anika Tipton
September 19, 2022 2:17 pm

A. 1-4: 85#
5-6: 90#
7-20: 95#
B. 12:42 with power snatches

Jeremy Hammock
Jeremy Hammock
September 19, 2022 12:40 pm

A.
1-4 145
5-6 155
7-10 165

B. Snatches 95lbs
8:19

Candy Olkey
Candy Olkey
September 19, 2022 11:39 am

A. Halting Snatch DL + Snatch 55#, 60, 65, 70, 75, 80 Snatch – 85, 85, 85, 85 B. For Time – Scaled to 65# – 8:50 15 Snatches – sets of 5 power snatches 30 Pull Ups – kipping 12/10/8 12 Snatches – sets of 4 power snatches 24 Pull Ups – kipping 10/8/6 9 Snatches – 5/4 power snatches 18 Pull Ups – kipping 10/8 C. Core Workout #1 (FROM TODAYS BLOG) 3 Sets for Quality KB Suitcase DL x 10 + 30s Iso Hold Right – 24kg KB Suitcase DL x 10 + 30s Iso Hold Left… Read more »

Getty Goedken
Getty Goedken
September 19, 2022 1:50 pm
Reply to  Candy Olkey

Nice work Candy! Great job on the pull ups and putting in the extra work with C!

Justin
Justin
September 19, 2022 10:38 am

A. 115/125/125/135/135/135_135X4

B.For time: 10:15
15 Snatches (115lbs)
30 Pull-Ups
12 Snatches
24 Pull-Ups
9 Snatches
18 Pull-Ups

I need help trying to figure out why I can’t snatch 135# but I can power snatch and overhead squat 135#. For some reason the transition of catching the weight in the squat puts me off balance. I read that practicing snatch balances could help. Should I do those or just continue with the power snatch overhead squat combo?

Thanks.

Zachary
Zachary
September 19, 2022 10:13 am

A) Worked up to #110, focusing on good form. First time I have done snatches in almost a year.

B) 15:56 min @ #75. Felt gassed the whole workout. Need to work on breathing.

Shan
Shan
September 19, 2022 9:01 am

Subbed squat cleans for strength
135, 145, 155

Subbed power cleans in. WOD. 135
10:56

Kostas
Kostas
September 19, 2022 8:59 am

Hello, the wod is with power or squat snatches?

Kyle McDermid
Kyle McDermid
September 19, 2022 6:31 am

Squat snatch up to 175 haven’t full snatched in awhile should be 200+

6:05 workout felt great

Shane K
Shane K
September 19, 2022 6:13 am

A. 135×2, 145×2, 155×2
B. 14:52 RX

Randy
Randy
September 19, 2022 5:40 am

M/38/255

Getting back after sporadic 3 weeks. Full snatches not my friend.
A. 65, 85, 95, 105, 105, 115. All full.
115×4 all full.

B. 15:29
Snatches all power. 1st round at 115. 2&3 at 95
Pull-ups with a foot push from bottom. Sets of like 3-4 reps.

What a workout to start back with.

Getty Goedken
Getty Goedken
September 19, 2022 4:54 am

A. 1-4 = 200, 5-6 = 215, 7-10 = 225 (Hit all, working off 250 1RM)
B. Rx 7:26 (UB Snatches all rounds, 10/10/5/5.8/4/4/4/4…4/3/1s. Running and Pull Ups both needs a lot of work)

C. Invictus Core WoD 1
D. If time this PM, Gymnastics WoD 1

Cheers and enjoy the day!

Adi
Adi
September 19, 2022 4:09 am

A. 65kg ; 67 ; 72kg
B. 10:56 @50kg

Zach
Zach
September 19, 2022 3:05 am

Limited on time. Echo warmup and B. Scaled to 95

11:59