Snatch
Every 2 Minutes for 14 Minutes (8 reps):
1 Snatch
Start at about 70-80% and build to a max for the day. Press outs are no reps. Be sure to hit reps cleanly and balanced before adding weight.
Post loads to comments.
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Performance
“Amanda”
For Time:
9-7-5
Muscle-Ups
Snatches 135/95
Rx for the snatch is a full squat. If it’s caught high there should not be a discernible pause before riding to the bottom of a squat. Power Snatches are considered scaled.
Fitness
For Time:
21/15 Calorie Row
15 Power Snatch 95/65
15/12 Calorie Row
10 Power Snatch 95/65
19/9 Calorie Row
6 Power Snatch 95/65
The barbell weight should be light enough to perform Snatches unbroken or with minimal rest.
Post time and Rx to comments.
Compare to 10.21.15
- SCHEDULE CHANGE: 9am Yoga with Jaclyn is cancelled today
- The third LFPB Q&A Info Session, “How Active Recovery Techniques Aid Fitness and Body Composition,” is tonight at 6:30pm.
- There are just 21 days until the annoucement of CrossFit Open Workout 16.1! Have you registered yet? We want you to join Team CFSBK! Here’s why you should register.
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This Saturday at 7pm! The annual CFSBK Community Potluck
CFSBK Community Potluck this Saturday from 7pm until about 10pm. Our annual potluck is a great way for the CFSBK community to break bacon and celebrate the new year together. Everyone is invited and encouraged to come! There will even be a mini bounce house to entertain the kiddos. Guidelines on food and drinks are below.
Your dish doesn’t have to be paleo, but please use whole food where possible. We’ll vote on the top 3 dishes, so bring your best recipe! You may, of course, opt to bring a healthy dessert.
- The gym will provide some alcohol, but feel free to bring whatever else you’d like. If you’re not drinking booze and want to bring a drink, seltzer is great, too!
- If your food needs to be kept warm, you’ll need to provide your own crockpot or other method for keeping it at serving temperature. We’ve got surge protectors and extension cords.
- We’ll provide notecards for you to label your dish with.
- When you leave please take everything you brought with you. Do not leave any pots, pans, Tupperware, utensils, etc. They will be discarded that night.
- If you’d like to help out (and haven’t already been contacted) we’ll need some hands on deck putting everything away afterwards. If you stay until the end, we’d appreciate
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We also need some volunteers to help set up before and clean up afterwards. To help set up, arrive by 6:30 PM! E-mail our Events Coordinator Danae M. at Events [at] crossfitsouthbrooklyn [dot] com to let her know you’re available.
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Let us know what you’re bringing by posting in the comments section of the event page.
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Yesterday’s Whiteboard: Squat | Pull-Ups, Box Jumps, Plank
The Only Place I Can Really Catch You On That Midline YouTube
Thumb Taping for Dummies WODPrep
6am with Jess and JB
Snatch (kg)
60, 65, 70, 70, 75, 75, 80, 85 – Made everything – 85 ties a PR
Amanda – 6:26 Rx'd
Muscle-up work has paid off. This is about at ~2:30 PR
6am with Jess and JB (and the Fox dogs). Snatches were just OK today. I did them at 95, 100, 105, 115, 120, 125(f), 125, 130(f). The two failed reps were because I didn't keep the bar close and shrug up to finish the pull. Jess also observed that I could definitely get lower on the catch.
I did the fitness WOD with 85lbs in the bar and finished in 6:58. This is a little bit faster than my last time of 7:03, but I had 10 more pounds on the bar today, so I'm very happy with that progress.
Scaling option for the MU's ?
8:30pm last night doing squats with Ro
Back squats: 305x2x2 – did these paused. even though my groin is feeling better, I'm trying to baby it this cycle regarding squats.
Front squats: 255×2 – only did 1 set. back was spasming a bit during my first set where I tipped way too far forward.
NFT work: had to leave early, so only did 3 quick rounds: 3 pullups of 0,15,25 weight, 5 box jumps to 30,36,36, :30 planks
6am with Jess and JB
Snatch: Felt surprisingly smooth for how sore and out of practice I am.
135
140
145
150
155
160
165
170F (90%) – Good pull and got under it fine. It was just a little forward and I didn't fight for it.
Amanda: 1:55 Rx. About 3 minutes off my fastest. Muscle ups were a mess – lots of misses. On the bright side, the squat snatches at 135 felt way more natural than they did last time I did Amanda and had power snatched + OH squatted about half the reps. They were all real squat snatches today.
Looking forward to squatting tomorrow morning and then heading up to VT for some snowboa… grassboarding?
That should read 11:55 Rx
7am with JB
Snatch E2MOM(a Tambien) – 95 / 100 (x2) / 105F / 105F / 100 / 105 / 110
The CFSBK Instagram feed featured a photo of @aimees2cents the other day. I wound up watching videos of her just crushing snatch complexes for an hour. I feel like that really helped me internalize and consistently think about all the right pieces of the lift today. Even though I had a couple fails, this is probably the best snatches have ever felt.
Fitness version of the WOD in 8:59 @ Rx weight. Some uggggggo power snatches in there and 1 fail. Heaviest I've ever gone on power snatches in a WOD though so pretty pleased I was able to gut it out in that time.
Cash out:
GHDog Pets 2 x 5
GHD 3 x 10
Kipping TTB 5-5-4 — didn't intend to do these at all. Was just kipping to get a stretch in my lats and things clicked so kept going. No weird looking up and all moved well. Weird how that happens.
6am with Jess and JB
Snatches:
95, 105, 115, 125, 125, 130, 130, 135 with I think one fail at 125.
New my hip wouldn't be very snappy this morning so unlikely it would oblige with full snatches so ended up power snatching just about everything. Just couldn't get under the bar fast enough for a full snatch and couldn't convince myself to ride them down.
Fitness WOD in 6:26 Rx. Snatches in 5s, probably should have moved a little quicker but my legs were a burnin in that round of 10.
Dog lick cash out
@Sean Greene: Volume can be scaled for the muscle ups. Otherwise, the Fitness version is the scaled version in place of Amanda for anyone who does not have muscle ups.
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Happy to be back in Brooklyn after an amazing west coast trip. Only did one workout at CrossFit Casa de Bozman in Oakland. Feeling pretty rusty.
Yesterday
Squat
255x10x3
Bench
185x10x3
Deficit Deadlift
255x10x3
Today
Snatch
60kg-70-80-85m-85m-80
Called it there.
Amanda pretty much NFT in 13:26. No misses on either omvement, but it's "funny" what happens to your muscle ups after 6+ months of not doing them.
8 am w/ Fox
80-90-95-97(PR)-100(Fail)-99.5(Fail)-97.5(What's that? Oh yes, another fail)
Those last three reps sure were demoralizing. I just couldn't get the second pull at all. And I don't know if it's psychological or that I'm not positioned correctly coming out of the first pull or both. But I'll take the 2 pound PR, especially since I've been stuck at 95# since October 1.
Fitness WOD
6:50 at 70#
This was fun. Broke the first two snatch rounds into sets
of 5, then did the 6 unbroken.
For the row, kept the stroke rate to about 31 the whole time.
E2MOM Snatches: 73-83-88-93-98-103F-103F-103F
All went up, but just too far forward and couldn't make them stick. Bar is too far out in front, need to keep it closer on the way up
WOD: 5:28 Rx. Nine seconds longer than last time – wish I had looked up my time before class and pushed a little harder.
Deadlift after: Worked up to 305×3, which basically fell out of my hands as soon as I made it to the top. Tried to do a second set and called it after 1 rep because I didn't feel confident in my grip. Hoping it was just from a grippy WOD beforehand – this has never been a problem for me in the past.
12:00pm group class with coach Jess
EOMOTM Snatch
Worked up to 176lbs/80kgs
About 11lbs off my pr but I haven't hit 80 Kgs in a bit so I was happy about that. Missed the first attempt at 80 behind me so I knew I had it in me. Just had to get tight and pull the shit out of the bar.
Did the Fitness metcon since I did muscle ups yesterday.
5:37 as Rxd
Goal was to do all the snatches unbroken and not be a Total baby on the erg.
That was spicy.
10am session. gotta get these mornings back!!
xover symmetry
Hip openers
3 rds:
8L, 4R glute bridge on bench
8 v-up
Various pvc/bb drillz mixed in
SNATCH:
35kg: 3 position snatch, 2 singles
45kg x1x2
50kg x 1 x 7 (85%)
Focused only on pulling under quickly. A bit slow at first but last 4 reps were solid. Failed one behind, which was a good experience… Probably fastest down, just wasn't ready for it.
Open WOD 15.4
AMRAP 8 MIN
3 hspu
3 clean (125#)
6 hspu
3 clean
9 hspu
3 clean
12 hspu
6 clean
15 hspu
6 clean
18 hspu
6 clean
21 hspu
9 clean
Etc…
= 62 reps
Last year got 37 reps, so a 25-rep improvement! This was a fun challenge. Went pretty hard out of the gate and had to collect myself before the round of 12.
HSPU: 3, 6, 5-4, 5-4-3, 4-4-3-2-2
Cleans all quick singles and reset.
Happy with the progress. Training works, guys!!!
Wow Whit that is f-ing awesome!!!
Also- shout out to Latasha B who joined us in January and is already shaking up the women's leaderboards!
Oops, actually 12:26 or Amanda
Post workout fun timez
About 10 minutes of AR
Crossover symmetry Iron scap
kettlebell windmills
16k x5x3 each side
20k x5x3 each side
Kettlebell juggling
Worked on Linking bkwd flip, fwd flip and 360 degree side turns each way. Best was 4 complete sets without dropping it. Used 16kg
Finished by playing catch with little James 🙂
Earlier today…
3 RNFT
30 DU
7 x kipping T2B swings- getting my toes a little higher but the rhythm is still off, I think.
Bench Press
45 x 5, 75 x 5, 95 x 3, 115 x 2, 125 x 5 x 5
That was pretty hard.
Strict pull-ups
4-4-4-3-3
5:30pm with Whit and Noah
Snatch
73-78-83-88-93-100M (press out) 100 (PR!!)
Felt off in the beginning and In planned to go light, but once I decided to power snatch because I couldn't get down fast enough today for some reason, then I was able to really focus on keeping the bar close and punching out and 100# actually felt kinda light. Been trying for this 2# PR for about a freaking year at this point- glad I skipped 98# and went for it!!!
Fitness WOD Rx in 4:51. Everything steady and unbroken. This was a surprisingly fast time for me as I have never been any good at snatch workouts.
Cashout
2 rounds
15 GHD situps/10 abwheel
7am with JB for some snatch
First time back doing a full squat snatch since around Thanksgiving, shoulder felt ok overall.
EMOM 95-95-105-105-115-115-125-105. Stayed within a range that felt good.
AMANDA: scaled to 95lbs on snatch. Snatch was pretty consistent, bale it, take a breath and pick it back up.
Muscle ups 3-2-2-2, 2-2-2-1, 2-2-1
12:24 for a scaled Amanda;
Bulletproof: week 1 day 3
10 shoulder pass throughs: standing, squatting, prone
10 plank shoulder taps
A) 1 arm high pulls 4×6 @ 12kg
B) wall facing handstands: accumulate 1 min: 1:00
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Clean singles:
80%, 83%, 85%, 87%, 85%, 82%
RDL: 66% of 1RM BSQT x7x4
3 rounds
10 pull-ups
8 box jumps
Snatches: 63-68-73-78-83-88-93F-93 MAKE! 3# PR I have been chasing 93# for well over a year! Finally! Form wasn't amazing but it FELT easy! Even with the 5# jump from 88#.
Fitness WOD in 7:47 Rx
Previously did this @58# in 8:21. Snatches weren't pretty but I could actually cycle 3 at a time. The volume snatch work over this cycle did wonders!
Deadlift: all from a dead stop
210×3 Wanted to hit 5 reps, but took too long of a break after the third rep and felt my back rounding when I attempted my fourth rep so stopped.
165×10
tempo presses 3×10 with 17.5# DBs
Kipping HSPU practice with two ab mats, 1 ab mat +10# plate, then one very flattened ab mat. Katie said I need to work on bending my knees on the way down instead of pausing at the bottom and then bending them. Tried it a few times but definitely need to work on coordination!
Snatch PR – 140. 5 lbs.
Then Amanda (scaled) with 115lb. Did not go well. First 4 MU fine, then three misses for no Fing reason. Realized in the round of 7 that I was being super lazy in the transition of the MU. Son of a…
Also, may have left my wedding ring in the bathroom while changing? Is that bad?
Hang Snatch 73%x3x2, 73%x2x3
229#
Back Squat 88%x3x5
440#
Failed the last rep of the last set..
Jerks 82%x2x4
319#
7:30
Snatches: 63-63-63-68-68-68-73-78F
I haven't snatched in a while, it showed.
WOD RXd in 7:16.
Did the snatches in sets of 3 for the most part.
Snatch on the 2 minute – 8 rounds
83#
88#
93# bailed backward
98# some crazy dance steps in the bottom and then bailed
98# bailed forward
98#
103#
108# — best one!
Performance Modified Workout
9 sets of 3 pull ups & 3 ring dips with red band
9 snatches @93#
7 sets of 3 pull ups & 3 ring dips with red band
7 snatches @93#
5 sets of 3 pull ups & 3 ring dips with red band
Hit the 15:00 mark
Thanks Katie for encouraging me to work on standing up right out of the bottom of the snatch instead of hanging out down there for a year or two like I usually do. This was fun to practice. And it was nice to be able to move this weight around pretty quickly. Pull ups and dips felt like the weak link.
7:30
Snatch
95, 105, 115, 125, 135 (f), 135 (f), 135 (f), 135 (f).
So last week I hit 135 3 times which was a PR, this week I just didn't have it. Tonight was the first night I've ever snatch squatted so I think I let that get into my head a bit more than I needed it too, either that or yesterday's squats and tall box jumps took a bit out of me. Either way, everything I did hit felt good so I opted to try 95lbs in the WOD and was glad I did, it was tough but I kept moving well throughout.
WOD
Power snatch at 95
7-4-4
5-3-2
3-2-1(f)-1
Rows for cals
21/15/9. All felt quick and strong.
Was so glad to have finished my last set of snatches that I completely forgot to look at the clock. I think I finished around the 11:00-12:00ish minute mark.
Thank you Charlie!