Power Snatch
Every Minute on the Minute, for 16 minutes:
Minute 1: 5 Touch-and-Go Power Snatches 115/75
Minute 2: 5 Strict Toes-to-Bar
Repeat alternating power snatches and toes-to-bar through 16 minutes. Touch-and-go is the goal of today’s power snatches, but don’t let that devolve into crappy form for the sake of hanging on to the bar. Scale reps and/or load to something you can handle well.
Post load and Rx to comments.
Exposure 4/8
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Open WOD 11.1
AMRAP 10 Minutes:
30 Double-Unders
15 Power Snatches 75/55
This is a repeat of an Open Workout that has come up twice so far. The snatch is intended to be light; however, if you can snatch the Rx’d weight and intend to participate in the Open, give it a shot and see how far you can get. Scaling for double-unders is 15 attempts, but like Dave Castro says, doubles are not an advanced movement. So learn ’em!
Post rounds and Rx to comments.
Compare to 2.18.2015 and 10.3.2013.
Dana M. sitting pretty at the bottom of a snatch during our Olympic lifting class
TONIGHT! Look Feel Perform Better Q&A Info Session: “Why Should I Care About Nutrition Anyway?”
Why do and should we care about nutrition? Isn’t it enough that we come to CrossFit and work hard?
Attend this Look Feel Perform Better Q&A Info Session, the first in our bi-monthly Q&A Info Sessions this year. These sessions will function more as a support group setting than a true lecture, though they will begin with a lecture. In this particular session, we’ll discuss how and why what you feed yourself with has direct impact on your performance and body composition. An open Q&A will follow.
Where: CFSBK’s second floor Annex
When: Tonight at 6:30pm
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Chris Spealler: Double-Unders Explained CrossFit Park City
80 Books Every Person Should Read Esquire
Brooklyn’s Smallest Cemetary Atlas Obscura
6am with Jess and JB
EMOM: Did the touch-and-go power snatches at 115#. A little grippy at the end but managed to keep them under 30 seconds each round. I used a mixed grip on strict T2B to work on my hanging strength.
Metcon: 6 rounds flat + 2 seconds of staring at my jump rope. That workout is way harder than it looks. Did the first two rounds unbroken, then did 5/5/5 on the power snatches. Few trips while doing DU's.
6am
Did the EMOM work at 115# and was able to cycle them surprisingly well. My hook grip started to slide away in the later sets but all in, no real issues. T2B were fine. Started to swing a bit towards the end and had to stop myself in between each one.
WOD
This felt much worse than it should have. Last time we did this I came 3 snatches short of 5 full rounds. This time was 4 full rounds plus all 30 DUs. I think the EMOM work smoked my shoulders more than I thought. Spent a lot of time looking at my bar and at my rope contemplating life.
First round of snatches unbroken then 5-5-5 the rest of the way.
DUs were unbroken for two rounds and the others had about two or three trip ups each.
Whoa, Esquire. On this topic: don't know if anyone read Rebecca Solnit's essays "80 Books No Women Should Read" and "Men Explain Lolita to Me" but they were awesome. I want to print her words onto wallpaper so I can surround myself in them. I love her. Thanks, Kate (of course), for turning me onto her.
6am.
EMOM: Snatch work @ 95x5x3, 105x5x3, 115x5x2. Focused on catching in a quarter squat, last 2 rounds were a tough. T2B were straight-forward, tried to minimize the swing on the descent.
Metcon: 4 rounds + 1 DU. Done this several times now and this is my worst performance. It did take me 30 seconds to complete my first DU rep then all DUs were unbroken from that point forward. Broke up snatches 8-7. EMOM toasted my shoulders.
6am with JBess
EMOM work at 100#. All moved really well and under 20 seconds. Good weight for me to work on cycling. Definitely a lot of work though and tore my blister from wall ball fran on the last round..
WOD – 4 rounds flat Rx. This was really hard for me after that EMOM work. On the positive side almost a full round improvement over the last time we did this in July. After the 3rd round I was wondering if my heart was going to explode out of my chest. Power snatches unbroken first round then 5s the rest of the way. I had to do the DU in sets of 10-15 to keep my heart rate down.
On the waa-waa side, my hands hurt and they look like they should hurt.
Makeup post from yesterday and today's workout:
Yesterday: 145# x3 hbbs/ 125# x3 fs
WOD: 11:13 Rx
Today: EMOM with 5 strict bent knees t2b and 45# for snatches
WOD: 4 +34 rds but I think I messed up the counting in the second round. My first time in a while doing snatches in a workout and it actually felt ok!
7am
EMOM at 95#. Wanted to focus on form and knew that if I did this at 115 I would just fry myself (considering the snatches in the WOD). Jess gave me some tips on cycling the touch and go, and they definitely got better.
WOD: 4 rounds + 31 reps. Broke the first round into 8/7 then the rest were 5/5/5. All rounds of DU were unbroken except the last round where I tripped at 25. This was a doozey and I definitely spent too much time catching my breath and staring at the bar.
7am w/ Jess & JB
EMOM @ 75#
Came in intending to do this at either 85# or 95#. During warmups, snatches were just feeling all sorts of off so kept it light and tried to keep form. My hands are also a war zone from all the pull-ups this week. Held the bar with my fingers on the TTB.
WOD Rx – 2 rounds + DU + 4 Snatches
This is more than a full round less what I did in July (@63#), but I was just taking it easy because o ' the manos. Snatches actually improved deeper into everything. I'll be very happy to not grip anything for a few days.
7am with JB and Jess
EMOM at 52 then 42 then 52. JB called me fickle but I think the snatches are fickle. TTB were just fine with bent knees once I slowed my descent to take the swing out.
WOD
stayed at 52# because I wanted to keep close to total Rx. It was too heavy for making it through lots of rounds but I knocked out 2 and got 6 snatches into the third. Double unders were (15) attempts but most were makes with a fairly steady rhythm on the third jump. Gotta work on stringing consecutive doubles together…getting there.
I did an injustice yesterday by not sharing the genius of Peter and Brendan's Ode to 50 WOD so for those of you with no plan for your next OG here ya' go:
AMRAP – 12 mins.
50 sit ups
50 double unders
50 pull ups
50 box jumps
50 burpees
50 kettle bell swings
I got through the box jumps with a 2 min. 15 sec. indulgence on the time cap. I also banded my pull ups such I was sling shooting more than pull upping.
Thanks again!
EMOM: Snatched at 73#. I scaled down to three strict T2B each round so that I didn't destroy my grip and so that I made sure I fully committed to each strictly (and not being tempted to swing too much).
WOD: 6 rounds exactly. Unbroken the first round, then 8-7 for the next three, then 5-5-5 for the last two. After class I looked up how I did on the open 14.1 to compare and it is over a round faster, which is pretty sweet. Gained, and ripped, a blister on my ring finger, not so sweet.
Yesterday's WOD in 13-something RX. Glad I talked myself out of scaling it. Ro's AG WOD on Tuesday was no joke . . . .
Power Hour with LBorducci!
Crossover Symmetry
Snatch from Knee + Snatch
Just worked up to 64 kilos and focused on weight distribution through my first pull as I tend to shift forward
5 TNG Snatch/Strict TTB EMOM 18 Minutes
Did this as Rx'd. All Snatches unbroken and done by the 15-18 second mark. Something about cycling snatches really clicked today. It's a movement I sort of avoided and felt awkward with but today it was smooth as butter and really snappy.
Then we programmed this metcon:
AMRAP 10:00
30 Double Unders
10 Box Jumps 30"/24"
5 Bar Muscle-Ups/5 Burpee CTB Pull-Ups
I THINK I got 4 rounds + 40 reps.
Fun day
Only Crash B's rowing today:
3x10mins/4min rest
1) 2273m, 2:11.7, 24s/m
2) 2279m, 2:11.5, 25s/m
3) 2282m, 2:11.2, 26s/m
Work out today with David
3 Rounds
10 Monster walks – multiple variations
5 – Snatch grip press
5 – OHS
Snatch
35kg, 40kg, 45kg all fell good — went for the elusive 50kg. So close but 3 fails
40kg x 1 x 5
Yesterday's squats
HBBS 87.5% 80kg x 1 x 2 – heavy
FSQ 87.5% 60kg x 1 x 2 – fine
18min EMOM
Even: 5 Power Snatches 35kg (mostly 3-2)
Odd: 5 Strict T2B (mostly straight legs)
10min AMRAP
30 DUs (did 32)
10 BJ 24"
5 Burpee C2B pull ups (added burpees after first 2 rounds)
5 rounds 21 reps
Calf and Hamstring mashing
Yesterday:
DIY workout. Felt inspired to use a calculator and work backwards from a ~1RM.
HBBS 315x3x2 – really heavy!
Front Squat 275x3x2 – heavier! Almost lost the last rep.
Then an incredibly slow 5k on a treadmill set to "rolling hills."
Today: meltdown, but got some solid advice from Whit. I haven't been snatching much lately.
>15m AR before class
snatch / t2b mashup @ 105. Felt heavy.
Completely melted down on the WOD. I'm usually pretty solid on doubles but I could barely string them together today. I almost switched to "15 attempts" but caught myself and suffered through it, totally mystified. Then the snatches were hard. The first time I did this as 14.1 I got 200 points, today was 164. ~~~ not every day ~~~
Then went upstairs for Fox's LFPB presentation. Had to leave early but it was interesting, and I enjoyed hearing other people's questions & comments. Was inspired to weigh myself after… omg.
4:30 class with Whit
Scaled up the EMOM to 135# on the snatch
Rounds 1-2 135×5
Rounds 3-8 135×4
All felt good but the overall EMOM was a real strain on my grip
Scaling up kind of beat me up for the WOD
4 rounds plus 40 DUs
This was a shoulder killer. Whit kept giving good queues like keeping my chest up which helped a lot!
Good day at the gym. The LFP Better macro counting I think has really helped with my energy. I have found out that I was eating waaaay too much fats, even the good ones so cutting back on that and increasing my carbs and protein has really given me more energy
5:30
EMOM: 53# snatch felt surprisingly heavy. Really dialed in technique though and I feel like I finally know how to snatch properly- it's just a matter of physically doing it.
TTB were solid.
WOD: 3 rounds +15 s/s/DUs+6 snatches 42#
Strung 5 DUs together which is a pr, although my single/single/DUs were inconsistent and tripped up a lot.
Great meeting from fox. I have been doing lfpb all wrong and am really excited to start over tomorrow adding fats, some carbs, and Bcaas
Ar with whit & penny 🙂
Going to try and post a bit as I'm hoping to hit a few group class WODs a week if everything (my back, timing, Oregon militiamen) cooperates:
Did Wednesday's Row/Thruster jammy today: Rx in 10:13.
Fun workout, a nice lesson in pacing and being strict on yourself to stay right at the edge of the split you can maintain on the erg that will let you stay unbroken on the barbell. Felt like I did a good job of that but my conditioning and overall strength kept me moving deliberately rather than swiftly. Had done some push pressing beforehand and my shoulders were burny by the end. First time doing thrusters at 95# in about a year!
EMOM:
Snatches: First 5 rounds @58#. Cycled better than usual. The cue from Whit and Noah to push your hips back really helped bc I tend to smash my shins when I cycle snatches. Whit said everything looked good so did 63# the last 3 rounds. The 5th rep of each set of 63# was tough. Had trouble keeping my hook grip and star-fished it.
Strict T2B: Still can't do them but HUGE progress made. Noah mentioned engaging the lats and that made the difference. I did many reps where my my toes were less than a foot away from the bar- with completely straight legs- no bending. So close!
WOD: 3 +19 Rx'd
DUs: Each round had at least one large set strung together, then lots and lots of trip-ups.
Snatches: No grip strength left to do these.
I got 3+35 on 14.1 but I did clean and jerks (It was technically G2O for the Open). If I did C&Js today, I would have improved my score, but still an improvement bc I did snatches.
This was seriously the week of WOD weaknesses for me! I have lots of work to do!
Nutritional info session was great and def learned a few new things!
afternoon session with a fun crowd in the gym. have been dreading this workout all week…
Warm Up:
-mash tspine, lats, ant shin
-hip openers
-1 round banded steps
-crossover symmetry with air squats mixed in
-bb drillz
CONDITIONING:
30 SNATCHES 95#
30 C&J 95#
30 THRUSTERS 95#
Time: 16:38
-Snatches in 4:55, which is an :18 Isabel PR for me! All singles.
-C&J started around 5:20 after some rest, finished 10:50, so about 5:30 to get through it. All singles. First rep I punched up so hard (after all the snatches) that I overextended my L elbow and almost threw the bar behind me. ouch.
-Thrusters: A single to start… shockingly difficult. Then doubles. David convinced me to hit a triple and I stuck with that through the middle of the workout and finished with two doubles.
D.O. really talked me through the thruster portion of this, and I would have freaked out and rested a lot longer without that calm voice across the gym.
Side note: I think my barbell and I covered about 8 panels of the gym during this whole thing. Terrible etiquette. I guess that's one upside to hitting these WODs alone.
730 with KHarpz and our pet Liger
Snatches at #105. Focused on form and getting proper knee bend before every rep. Last time I cycled snatches was at the Hoboken Winter Challenge and when I watched the replay my form was horrible good morning muscle snatches. This time I felt really good and each round yook 20 seconds or less. Subbed strict leg raises and kept a nice hollow position and was able to raise my legs to above parallel
WOD: 3 + 28 DU
Broke the snatches up from the beginning into sets of 5. Double unders took it out of me, shoulders were on fire.
6:30pm class
Did the EMOM @ 65lbs. Snatched are not my thing. I don't like them. And they don't like me…lol. I did v-ups instead because my left shoulder doesn't allow me to hang from the rig. Very frustrating, but I'm trying to work around it as best as I can.
WOD: 4 rounds even. This was definitely challenging after doing that EMOM work. My left shoulder gave me some issues during the WOD forcing me to keep breaking up my snatches. After round 1, I switched to 90 singles because my du/du attempts were just talking way to long. Thank god for Active Recovery. I went immediately after class and am so glad I did. It helped a lot.