Fitness: Halting Snatch Deadlift + Snatch Pull + Snatch
Work up to a heavy load on the complex.
Performance: Halting Snatch Deadlift + Snatch Pull + Snatch
Work up to a heavy load on the complex. If you have time before class and haven’t watched it already, check out Catalyst Athletic’s video of the Halting Snatch Deadlift.
Post loads to comments.
e5/8
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20 Minutes Not For Rounds of:
8 Each Kettlebell Front Rack Walking Lunges
6 Strict Chin-Ups
4 Wall Walks or 4 Kick-Ups with :05 hold
Post rounds and Rx to comments.
Getting ready to warm up for the Olympic Lifting Seminar yesterday morning
Wondering Where to Go Today?
Turns out, we’re STILL hosting the Catalyst Athletics Olympic Lifting Seminar, but in case you missed it, here’s where to go today.
We will have an alternate check-in method over at 608, so check in there!
Sunday (5/10):
11am Active Recovery is CANCELED
597: Catalyst Athletics 10am-5pm | Open Gym 6-8pm
608: Normal Group Classes 8-2pm | Teaser | Strength Cycle Total at 2pm
Annex: 9am Kids Club | 10am CrossFit Preschool | Rings with Ken at 2pm
The Strength Cycle Total is TODAY at 2pm
Coach Jeremy’s Strength Cyclers will wrap up their eight-week cycle today starting at 2pm in 608. Lifters will be testing their 1RMs in the back squat, press, and deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
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Happy Mother’s Day to all our CFSBK mothers!
One clarification – Kids Club is at 9am and CrossFit Preschool at 10am!
Good luck, totalers!
Snatch Complex
Halting Snatch DL, High Pull, Hip Snatch (power position to full snatch)
Warm up weights.. then
88# x1
93# F – soft in the catch (been doing this on my jerks too)
88# x 1 x 2 ok, forward
83# x 1 to finish solid
20 min NFR — ended up w 4
16 forward lunges KB front rack (12, 16, 20, 20kg)
4 hand stand holds at wall
6 pull ups / chin ups
550m jog
15 burpees
30 air squats
Lax glutes and traps
Orb quads and hips
Happy Mother's Day and get it Totalers!
Slightly better performance on C&J on my end today at the Catalyst seminar. Worked up to a shaky 115kg (253#) which tied a PR. Looking forward to getting back in the swing of classes tomorrow. Congrats, totalers. From the cheering we heard over at 597 I trust it went well.
Happy Mother's Day! So many great CFSBK mothers, to humans and pets.
Makeup from OG Friday:
HBBS: 45×5, 95×5, 115x5x3. Taking it easy and light on the hamstring.
Bench: 45×5, 75×4, 90×3, 116x5x3.
Then,
5 Rounds:
16 calories Assault bike
12 push press 65#
28 unbroken double-unders
Rest 2 minutes
I wrote my times in my journal but each round was about 3 minutes, each one getting longer. Thankfully I didn't trip up on any of my doubles or I would have had to start over. 🙂
Then OG tonight:
Some warm-up stuff with Crossover Symmetry, pull-ups, and lunges, then,
4 Rounds:
:60 Assault bike for calories
:60 Push press with 25# DB
:60 Row for calories
:60 Sit-ups
:60 Rest
I didn't push super hard but it was a fun little one.
Michael and I practiced serving a volleyball in 608 afterwards. The Spiking Tacos get ranked on Wednesday night! Will report back.
Snatch: 2 reps each @ 53, 58, 63, 68, 73, 78. Did a third at 78 but failed because I didn't drop under it. Was hesitant about catching the bar overhead today because of my arm, but it felt ok.
NFT WOD
Lunges with 12kg KB. Couldn't do strict chin-ups today. Did first set with red band, the remaining set 3 with red, 3 with red + orange. Handstand holds.
Was happy about about a NFT WOD because it was SO humid!
Happy Mother's Day to the strong mother's out there! Fur baby momma's too!
OG tonight.
HBBS 177x5x1. Pretty rough
Front squat 135x5x1. so slow coming up.
Worked on strict and kipping pull ups.
Cleans: 83, 93, 98, 103, 108 PR, 113 PR, 123 F, 118 F
Everyone assured me I was getting the bar high enough and was being a baby about catching it. Next time.