Power Snatch
Performance
Every other minute on the minute x 8 (15min):
3 Touch-and-Go Power Snatches
Start at about 50% (of your best power snatch) and work up to a heavy load across the 8 sets. Notice how Christian Harris jumps and catches the bar at his hips on the descent after the first rep.
Fitness
Every other minute on the minute x 8 (15min):
3 Power Snatches
You can bail (with control) each rep. Start light and add weight as appropriate across the 8 sets. Newer athletes or those having trouble organizing the pull off of the floor can perform 1 Snatch Deadlift + 3 Hang Power Snatches instead.
Post loads to comments.
Exposure 5 of 8
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For Time:
50 Wall Balls 20/10, 14/9
40 Calorie Row or 25 Calorie Assault Bike
50 Wall Balls
400m Run
Post time and Rx to comments.
Did you do something different with your hair, Allie?
- Today’s 2pm Anti-Gravity class is cancelled. Enjoy gravity and all it has to offer today!
REGISTER NOW FOR THE 2016 SUBWAY SERIES!
Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the sixth annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year!
Event Schedule
Sunday, August 7th: CrossFit Virtuosity
Sunday, August 14th: CrossFit Gantry
Sunday, August 21st: CFSBK
Sunday, August 28th: CrossFit Queens
Scoring
Scoring will work “Open-style”: top 3 male and top 3 female athletes from each affiliate will score based on their place finish in each event. Athletes may score in any event regardless of attendance at other events.
The ultimate series winner will be the affiliate with the least points after all 4 events have been completed. In the event of a tie, a 5th tie-breaking event will be held.
As last year, an Rx division and Scaled division trophy will be awarded.
Registration
All athletes MUST register for each individual event in advance via the Subway Series website in order to participate. Each event will be capped at 100 total participants, so we strongly advise you to register ASAP. These events sell out quickly.
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Yesterday’s Whiteboard: Front Squat | Rope Climbs, Push-Ups, Run
How To Do Better Wall Balls Movement RVA
An Avian Ballet of 2,000 Pigeons Streaks the New York City Sky Audubon
AG IS CANCELLED TODAY
REPEAT, NO AG TODAY
We got it! Just keep rubbing it in our faces, Noah :*****( my hair will be very, very flat thanks to all the gravity today.
9am with Jess Fox and Eric Clapton
Snatch: Worked up to 160# for the Perf touch-and-go. I like the EMOMs since you can get so many reps in for technique. I did the last set at 135# to focus on the hip pull (and also because I was exhausted).
WOD: 7:59 Rx on the bike. First set of wall balls unbroken, then what felt like 25min to get through the bike, then 10/10/5/5/5/5/5/5 on the second set of wall balls. The run felt like my quads were going to explode.
Power Snatch: Worked up to 93 with the touch-and-go. Attempted 98, but could not organize the touch-and-go part (dropping the bar before I even started because I was laughing at a sudden shift in the music probably didn't help either). Need to get lower in my catch when cycling these.
WOD: 9:12 Rx. First 50 wallballs unbroken and felt great. Tried to be consistent on the row, but not too hard. The second set was rough (12-10-who knows…).
A little Murph Prep after:
25 strict pull ups (took around 4:50)
50 push-ups. Tried to do 5 every 30 sec, which lasted until 40. Then doubles and quick singles. Finished around 5:25.
10 kipping pullups after, just to see how these would feel after some fatigue (3-4-3)
8am with Goose and Maverick
Power Snatch – 110#
Not the best form, but also not the worst. Third rep consistently gave me trouble.
Metcon – 10:55
First set of Wallballs unbroken. Third off the erg. Died in WB round 2 – 15/6/numbers. Run was basically a joke.
Yesterday.
Clean, 3 x jerks, hold split 5 seconds
83 x 5
Snatch
63 x 3 x2, 68 x 3 x 3
Press (deload)
33 x 5, 43 x 5, 53 x 5
Bench Press
85 x 10 x 5
Back Squat (deload)
45 x 10, 105 x5, 135 x 5, 160 x 5
Front Squat
95 x 10 x 5
Did some rope climbs and got to the top at 597 for the first time. It's scary up there!!
Then I joined in with Comp Class which was lots of fun. Thanks MeLo!!
3RNFT
10 x push-ups
10 x OHS
10 x strict HSPU's ( 2 x abmats)
20 x hollow rocks
50 x strict pull-ups in 7:18 ( I think?)
Conditioning
0-10 min;
1 mile run + max clean and jerk @95#- 7:26, 15 c&j
10-13 min: Rest
13-20 min:
800m run + max power snatch @80#-16:25, 23 snatches
20-23 min: Rest
23-27 min:
400m run + max thrusters @65#-24:43 -26 thrusters
Really enjoyed this workout. Interesting to see how different Grace weight felt after running and also quite surprising that I was able to get through so many snatches at that weight when 68# had been difficult earlier on. Ah, the mysteries of the snatch….
Free 11am hour today and wanted to move a bit. Spent about 10 mins with the big blue orb working my legs and watching the kiddos do sprints. Then decided to do today's group class Wod solo. Starting an 8 week oly cycle tomorrow to prep for the Crow Hill meet so skipped the snatches.
Wod: 9:38
-with the 25 cal assault bike option. This sucked and took me like 3 mins alone.
-first set of wall balls unbroken. 2nd set as 25-11-8-6. Should have pushed that second set more.
-started out the run still wearing my knee sleeves but they felt like they made my legs too stiff and heavy. Pulled them down and then realized that the sleeves had nothing to do with my legs feeling heavy and stiff.
Not hungover, got plenty of sleep, ate normally… But somedays working out just isn't going well!
Snatch: 70.5#x2, went back down to 68. FLEW overhead like nothing when Ro told me to relax my arms and kee them loose. Then, I couldn't recreate that glorious moment. I need to kee going to Frankie's class.
Wod: wanted to do the first 50 wallballs unbroken, but I just… Didn't. My heart wasn't in it. Felt great yesterday–maybe the fact I was too decaffeinated played a part or maybe my body is just tired. Row was really slow, super helpful tips from shlomo about how to use my legs better: adjust the foot holder and really use my hips!
Rest day tomorrow. Good job Kayleigh & Charlie. You two are seriouuuusly amazing.
Lastly, thanks to cam for giving me your Romaleos! They are so sturdy!! If you see me wearing shoes that say "cam", I promise I didn't steal them!!!!
OG
Front squat: 123x8x3. Felt really good.
Rack jerks: 63×2, 73×2, 83, 93, 98, 103, 108, 113, 118F
No belt. Shoulder felt good.
Snatch: 78 felt good today, worked up to 84 (+1# PR from yesterday), hit that weight twice but only in a quarter squat.
Then did a mix of pull ups, hand stands, ring holds etc.
Rough night, well weekend actually, so did the best I could today.
Warm up x2
8 lat activations hanging from bar
8 scap retractions in plank
20 calorie row
15 air squats
HBBS with 5 sets of 20 hollow rocks in between
45×10
95 x5
125 x5
145 x3
155 x8 x3
Dead Lift
95 x5
145 x5
175 x3
Long break
175 x1
195 x1 – the idea was to do 6 but this one felt heavy :/
5 Rounds Very NFT
3 rope climbs
15 push ups
270m run