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Snatch Complex

Fitness: Hang Power Snatch + Overhead Squat

Performance: Hang Power Snatch + Snatch Balance



Fitness: 3x5 Across
This is probably getting tougher at this point. Consider smaller jumps (1-3lbs) and dynamic starts if you're running into a wall.

Performance: Wendler 5 Week
70%x3, 80%x3, 90%x3+

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Choose one task to cash out with:
Run 1 Mile
Row 2K
Row 1/2 Marathon

Jordan Troyan Takes 1st Place in the Pool event with a time of: 10:06

  • Happy Birthday Carissa C and Katie H!

Claim Your Stuff

The Lost and Found runneth over! Check out these pictures to see if you've left behind any clothing, baseballs or bras lately.  All unclaimed items will be donated to C.H.I.P.S. early next week.

Water Bottles

Bras, Locks and that Damn San Francisco Hat again
Fancy Shoes, Jump Ropes and Hoodies
More of your stuff volume 1
More of your stuff volume 2
Archived Footage of Wednesday Night CrossFit Games Announcement

Reader Comments (24)

My denim jacket, my denim jacket!!!

God bless us, everyone!!

July 25, 2013 | Unregistered CommenterCourtney

6am with Jess. Worked up to 115 on the fitness snatch complex. Shoulders are all kinds of tight from yesterday's workout with Josh and didn't want to do anything dynamic. Press: 125x3, 145x3, 165x6. Think I did these same weights 2 weeks ago. Press this cycle hasn't been progressing, probably because of all of the clean&jerks I've been doing on Wednesday. Chose the mile run for the cash-out: 6:27. Felt like I was moving faster than that.

Props to anyone who does the half-marathon row for the cash-out. The times for the row event at the games are mind boggling. Beasts. Certainly not human.

July 25, 2013 | Unregistered CommenterPeter

7 AM snatching with Rob, pressing with Juliana and (sorry, I never got your name!).

83 on the snatch, same as last week but less gnarly. Failed at 88 -- I think next week I can get 88 if I don't do so many reps at close to that weight. Press 58x3, 65x3, 73x7.

Skipped the cash out because duty called. Wah wah.

July 25, 2013 | Unregistered CommenterStella

MY BRA! Seriously. Its the best convertible ever made. Also, is anyone surprised that it was me that lost it? Jeebus. I'm a walking disaster.

Also I would like to suggest we have a pushbutton in the dressing rooms if one gets stuck in their sports bra and needs help getting unstuck. Thanks MGMT!

July 25, 2013 | Unregistered CommenterJB

dude in the pic is Dan Petro, not Jordan Troyan, btw

July 25, 2013 | Unregistered CommenterLuca

6am with Jess

snatches: worked up to 125lb on the fitness snatch complex.

This was a snatch PR for me. Jess pointed out that I wasn't aggressive on my jump and was kind of muscling the bar up. With better technique I'm pretty sure I can go up from here.

presses: #95x5x3
after last week's trouble pressing I dropped to a conservative weight, #95, but it still felt heavy. Surprised at how much trouble the press is this cycle. I'm chalking it up to fatigue in my shoulders from the snatch complexes.

Cashed out with a mile run at 6:28.

July 25, 2013 | Unregistered CommenterAlex C

Snatch - worked up to 135 on the snatch. Wasn't really feeling it today - had trouble keeping myself from jumping forward and my catch was not great.

Press - 115x3, 130x3, 145x6 - felt decent - was a little fatigued from all the overhead before the press.

Mile run - didn't keep track but probably somewhere in the 6:30-6:45 range

July 25, 2013 | Unregistered CommenterDan L

8am with Jess.

Worked with Dave for the second week in a row on the snatches.

Completed the performance complex at 85, 95, 105, and 110 lbs, then hit the power snatch and snatch balance at 115 before missing the squat snatch. Jess' cues were to be more confident and aggressive finding the bottom position on the snatch balance and squat snatch.

Liked the change to the complex; the snatch balance is excellent practice and something I should do at OG.

Press, Wendler 3-week redux: 45x5, 85x4, 100x3, 115x3, 127.5x7. Agree with Alex that the press is a rep or two lower than it was last cycle with the snatch work we're doing.

Casual-ish 2k row to finish (7:25 or so). Kept the stroke rate around 21 until the last 250m.

Out of the gym for a month (oh no!) - the box tour of Pittsburgh and southern Vermont/NH awaits!

July 25, 2013 | Registered CommenterRyan



July 25, 2013 | Registered CommenterSarah la Rosa

Sup y'all. In case you wanted to know the U-Haul on 6th street is tearing down the Brooklyn Eagle sign (which is unbelievably not landmarked).

I started a petition with change.org and my friend Matt who works there is going to circulate internally. Please sign it when you get a chance, we are going to present this to the district council and assembly.


July 25, 2013 | Unregistered CommenterDH3

Did the summer paleo challenge start already? I thought it was for the month of August. Let me know, I've been out of town and can't add my name to the list.


July 25, 2013 | Unregistered CommenterMichelle B.

Hi Michelle,
Everyone was super eager to get started so we began the challenge early. Send me an email to amy.leigh.ward at gmail.com and I'll send you an invite to the spreadsheet.

July 25, 2013 | Unregistered CommenterAmy

6am with Lady Fox. Worked up to 85# on the fitness snatch complex. 95# scares me as it's the weight I screwed up my shoulder on doing OHS 1.5 years ago. (Or 2.5. something.) Tried it and it was ugly. Tried it again and didn't get past the deadlift. Will be interesting to see what happens next week. Might go for 90#.

Press at 85 also. Felt good. Got it all the way overhead this time.

Cash out mile at 7:47. Slow! Might have been the three-way headwind; more likely it was the fact I haven't been running much.

July 25, 2013 | Unregistered CommenterCharlotte

yo peeps.

relocating to the gowanus neighborhood...suggestions on cable/internet services would be much appreciated.


July 25, 2013 | Unregistered CommenterGracie
July 25, 2013 | Unregistered CommenterKate R

4:30 with Josh
Finallyyyy my form is good and even added 5 lbs from last week I did the cash out jog for 1 mile and felt so good I also did the 2k row!!
By the way @ Gracie that video from yesterdays blog was hilarious and @ JB where is the button I haven't found it!! Lol

July 25, 2013 | Unregistered CommenterNancy

Watching the last day of the CF Games Masters got me to drag some stuff outta the garage. I couldn't find a jumprope so I subbed 20 box jumps, I got no climbing rope, so I subbed 20 pushups, that 135# fatty bar looked really heavy so I subbed 30 FSQs with just the regular bar--45#, I only have 25# DBs, so they had to do for the farmer's carry and the snatches--16:00 with the requisite "sprints" in between each task.

July 25, 2013 | Unregistered CommenterPeter H.

530 with Josh.

Did the fitness complex at 75, 85, 95, 105 and then a couple of snatches off the floor at 115.

Press: 100x5x3 (a little pain in the left shoulder).

Cashed out with a one-mile run. Have to say this was a cool-down run more than anything else. Did it with Eli, all the while chatting away.

July 25, 2013 | Registered CommenterSamir Chopra

I'll give you the button @Nancy

So happy to have my bra back, the "awwww its so cute and tiny" comments were pretty funny. You all know who you are. Those dressing rooms are too dark and I wear way too much black so it was bound to happen.

6:30pm with Josh and Fox. PR'd my clean, sub for overheads due to my shoulder junk, 85# - finally something good. Press? Eh. Ran part of the $ but walked the 2 miles home.

SOOOO as I'm always the most awkward at everything I have a request. I fly home in a few weeks for my mums memorial and also found out my dad won't make it to the end of the year unless a miracle happens. To top all that I was shockingly blindsided on Tuesday by other news and pummeling myself at SBK is starting not to work. If anyone can recommend a therapist, or is one, would you please email me at julie.barnard@gmail.com? I would prefer a reco rather than going into something blind. Instead of picking things up and putting them down I need to yammer it all out. No need to post here please, just email. Thanks bunches.

July 25, 2013 | Unregistered CommenterJB

6:30 with Josh and Fox

Performance Snatch Complex
95x1 105x1 115x1 125x1 135x1,1

Came forward a bit standing up the first Snatch Balance at 135, the second one was locked in tight, felt really good hitting the bottom with everything in its right place. I should do more heavy snatch balances to clean up my bottom position.

45x5 75x5 100x3 115x3 125x5

Reset to the same weights for this second time through, did work set 2 at 115 instead of 110, got one more on the rep-out.

Mile run test in 6:18. I was gunning for a sub-6, halfway through the third lap I saw I wasn't going to make it so I may have backed off for a half block or so before sprinting out the finish.

July 25, 2013 | Unregistered CommenterTodd

Arg I'm the worst but I think I left my lifting shoes right next to rogue rack B. I'm sorry, I was in a fugue state, please don't throw them away.

5:30 pm with Josh

Switched to the fitness snatch complex to try to get more comfortable overhead squatting under a heavy bar
63x3 73x2 78x1 83x1 88x1 93x2

The last three overhead squats all felt scary, but I survived. Something to practice.

Strict press at 82.5x5x3.The bar is definitely slowing down.

Had never really tested my 2k row, so decided to go for it today. Made it in 7:46.1 and subsequently entered the aforementioned fugue state in which I spilled water all over myself, forgot to put away my shoes, and housed my body weight in sushi. The mere thought of doing a half marathon after that made me want to curl up in the fetal position.

July 25, 2013 | Unregistered CommenterLaura Mc

6:30 with Josh and Fox

Snatch went from the 33# bar to 53#. It was shakey to begin but after 4-6 I got into a better rhythm and went for 63#. Missed the first one, set the second one down, and muscled the third one up. Fox was there with some words of wisdom. Get better at a more comfortable weight before trying to add more, and try an in-between weight as a first warm up. I can see myself doing this a lot at OG.

Press- 55x3x5. It went well. Worm, partner extraordinaire, will never make me laugh while lifting weights again. ;)

Then she and I did the odd mile carry with 32# sacks.

July 25, 2013 | Unregistered Commentercrystal

@Laura DDDDAAAAAMMMMNNNN to everything! The snatch, the press, and the row!!!!!

July 25, 2013 | Unregistered Commentercrystal

@crystal oh, shucks. You're only allowed to be impressed when I waltz up to the rings and do a strict muscle-up like it ain't no thang.

July 25, 2013 | Unregistered CommenterLaura Mc

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