Snatch Balance + Overhead Squat
Bar comes out of the rack. Work up a heavy load on the complex for the day. The Snatch Balance should be received near the bottom of the squat. If it’s caught higher there should be no discernible pause in the squatting movement. Fully recover the snatch balance before completing the overhead squat.
Review the Snatch Balance here.
Post loads to comments.
Partners alternate rounds of Row/Overhead Squat to complete the following:
10 Calorie Row
10 Overhead Squat 115/75
15 Calorie Row
15 Overhead Squat
20 Calorie Row
20 Overhead Squat
15 Calorie Row
15 Overhead Squat
10 Calorie Row
10 Overhead Squat
Partner A completes a 10 calorie row + 10 OHS, then Partner B completes a 10 calorie row + 10 OHS. Then Partner a completes a 15 calorie row + 15 OHS, then Partner B, etc. Barbell comes off the floor. Goal is to perform the Overhead Squat unbroken.
Post time and Rx to comments.
The CrossFit Open starts on February 25th. This is the first phase in the CrossFit competitive season and lets you rank your fitness against the rest of the world. Last year, over 272,000 people participated in the open! The LFPB challenge is a great opportunity to jump start your ability to perform better in this year’s events. If you’re an Open veteran or a first timer curious as to how you stack up, NOW is the time to start refining your inputs and skill work to help you give it all come February. For many of us weekend warrior CrossFitters, this is an exciting benchmark to our year and uses a little competitive fire to help you get the most out of your training, nutrition, and recovery.
Coach DO has been the competition director for the North East/East Regions for the past six years and on top of helping run the Regionals, he leads a crew that helps verify video submissions for the North East and Canada east regions. Here is his video submission for 14.2, the second event in 2014. In 2015 we saw this same exact workout come up again. Coach DO was able to get 14 more reps which according to the comments section required him to “stop feeling sorry for myself and bust ass to get to the next round.” Will we see Overhead Squats in the 2016 Open? Undoubtedly! Get after it today people!
Holiday Schedule Changes
TODAY (12/31) New Year’s Eve:
ON: 6am, 7am, 8am, 10am, 12pm, 4:30pm, 5:30pm
CANCELLED: 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class
Normal Open Gym hours
Friday (1/1) New Year’s Day:
ON: 11am*(extra class), 12pm, 1pm, Open Gym from 3:30-8:30pm
CANCELLED: 6/7/8/10am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, CrossFit Kids
Evening Open Gym hours only
A Child, Born Prematurely, Who ‘Fights Because He Wants to Be Here’ The New York Times
6am with Jess and some guy named Noah
Snatch Balance Work
Worked up to 155# and hit it solidly. Loaded the bar with 165# but failed at the bottom when the bar drifted forward.
Partner WOD with BK. Certainly more fun working with him as opposed to competing against him. Broke this up as follows.
10, 15, 10/7/3, 10/5, 10.
The squat was easy. Maintaining the bar in a tight overhead position for that long was the hard part. We finished in 23:46.
Allie B. says
This workout was way more fun than expected!
Snatch balance: 52,62,67,72, 77(f) but I think this is there!
WOD partnered with Betty, 52#. So fun but anything overhead (OHS/thrusters) makes me so intense! I belong in a satirical Crossfit video. Fun to watch Linda and others kill OHS!
15 cal row, DROMS
Warm up x3:
5 snatch width push press / press
10 push ups
35kg x1 hang, x1 deck
39kg x1, 42kg x1, 47 F, 45 x1, 47 x1
50 (PR attempt) F x3
** fist attempt at 50kg was right there but went soft in the shoulders.
Snatches felt good. A breakthrough in the 3rd pull, which I've been trying to get myself to change for a long time. I hope it sticks
Clean & Jerk
50kg x1, 55kg x1, on 2nd failed jerk
Having problems committing and getting my head through on the Jerks. Pretty much a shit show. Cleans were crisp tho
Lighter Pwr Clean and Jerk OTM:
45kg – 45 – 47 – 48 – 48
45kg x5, 55 x3, 65 x2, 72 x1
77 x1 x2 – felt heavy :/
60kg x1 x2 – light
Kate R. says
Love seeing our Danae teaching in today's NYT video. Such a moving story.
Snatch Balance + OHS
Felt better as this went along.
16:26 with Dan L
I knew when Dan L and I were partnered for the lifting portion that I was going to be in trouble for the WOD. All in all it wasn't as bad as I expected. All OHS unbroken. Reps 16-20 in the middle round had me shaking like a twig in a hurricane.
Fun 6am with Jess and Noah
Snatch balance + OHS
All felt pretty good and mostly solid. Right shoulder was a little wobbly at 133. Partnered with my lovely wife Linda so used the yellow bar.
WOD in 19:47 at 95#. Partnered with Linda. OHS were: 10, 15, 14-6, 10-5, 10. Shoulders and wrists are smoked. During the 20 and second 15 I was shaking so bad I made people around me shake. Linda of course looked like she was using a PVC.
Dan L says
10am with Jess and DO
Partnered with Fox. Samesies on the lifting portion and the WOD.
Snatch Balance got better as the weight went up, although I did catch it a bit high at 185.
Getting through the OHS unbroken was pretty challenging on the 20 and the second 15, but managed it.
Kayleigh R says
Worked up to 100# with the snatch balance.
WOD in just over 22 minutes with Rio. 75#. Unbroken for the first set, then broke the rest up into two or three sets eac
Kick-ups and bench press afterwards (95x5x3).
Snatch Balance: 33, 63, 73, 83, 88, 93, 98
WOD Rx'd in 23:34 with Carissa. Carissa had to leave after the set at 20 so even though I took a minute rest, we probably would have finished around 25 and change.
Rows were a slog and I should've pushed myself harder.
OHS: 10, 10-5, 11-6-3, 12-3 (so close to getting these unbroken), 10
OHS moved better than expected. Normally I would use a belt at this weight for reps to help stabilize, but didn't need it today. The advice from Jess and DO to take it slow helped a lot. Wrists were the limiting factor.
Today's workout solo and sluggish
10# jumps up to 83
Then 88, 93 – mental miss, then make
Cue from Fox – firm grip and active triceps from the start helped me stay connected to the bar
Key issue for me
Workout with equal work to rest ratio
63# OHS – 10, 15, 12-8, 15, 10
~850 cals/hr on 1st 3 rows, ~950 on 4th, ~1100 on last (100%)
Clock was reset so don't know my time. I moved at a very safe pace. Thanks to Ryan for being my ghost partner and hardass coach and Jake for the extra encouragement
About to drink a regrettable amount of sake. It can't be helped
Happy new year everyone 🙂
Samir Chopra says
Brotastic lifting at OG
Bench Press: 165x5x2, 165x6x1
Weighted pull-ups: 27.5x5x3
Weighted dips: 27.5x5x3
lady fox says
Great end of year classes today! Love you all and happy new year!
1pm solo lifting though plenty of good peeps around for great energy in the gym.
Snatch balance + ohs
-successfully hit 113 and missed 123 twice. Just wasn't committing and locking out my arms aggressively enough.
Lfpb capacity test:
8 rounds plus 5 pull-ups, 10 push-ups and 10 squats.
-pull-ups and squats were fast and unbroken. Push-ups crush my soul.
35 calories in the erg. Kinda crashed in the last minute. With all of the crash b's training I've been doing I should be better at this. Oh well, room for improvement I guess!
1 beer and then trying to figure out how to slingshot Brett/Alex across the gym floor. Pretty fun day so far!
kristin caps says
Snatch balance + OHS
53,63,73,78 success + 83 Fail, not enough arm lockout, confident I can get there.
WOD with Laura at 63# – we finished in 24 something
20 was maybe one of the harder rounds I've spent in the gym. Lots of pitching forward which kept lending it self to the bar just dropping.. ugh. Noah made a good point of not going so low, and as soon as I feel I want to come forward on my heels to just drive up. I have noticed I tend to lose tension at the bottom of the squat, then basically am left to dig myself out the hole. Ongoing problem.. 2016 new years resolution, stay out of the hole? Done.
Thanks Laura for your encouragement on this one.
Happy New Year to all – I am really thankful for this community of people. I wish good things for everyone in 2016.
12pm with Jess and David
Snatch Balance + OHS
33, 63, 73, 83, 93
I liked this work and felt like it really helped with my general snatch work and balancing my snatch. As it got heavy, it became harder for me to commit to pushing the bar away from me and feel comfortable with the weight above me. Something to keep working on.
WOD at #63 with Rob U 21:19
15 broke into 10 and 5
20 broke into 10 and 10
15 unbroken this time
Tried to keep the cal/hr above 1200 the entire time, that was a bit harder to do on the 20 but I stayed above 1000. Went hard on the last 10 staying over 1400.
I have to say that today's class was awesome – just like every other class – but it showcases what a great establishment the CFSBK team has created and what great people it attracts. Thank you CFSBK-ers. Here's to a great 2016!