Snatch
1-1-1-1-1
Take 5 attempts to establish a new 1RM. You’re allowed 3 misses total, so plan your attempts accordingly. End today’s session on a good lift. Press-outs are misses. If you’re newer to the lifts, you can go heavy on the Fitness complex from this cycle (Snatch Deadlift + Hang Power Snatch + OHS).
Post loads to comments.
Exposure 8 of 8
__________________
3-5 RNFT:
8 Barbell Bent-Over Rows
5 High Box Jumps
1 Wall Walk Hold for 10-30 seconds
Use a medium load that allows you to keep a perfectly neutral spine and not use momentum from the lower body on the Barbell Rows. Go higher than usual on the Box Jumps. Be sure to give yourself a few seconds of exit time from the Handstand Hold.
Post work to comments.
Faces of “Murph” | Photos by Thomas H.
Saturday, June 11th: CrossFit Virtuosity’s 2016 Prom
Our friends at CrossFit Virtuosity are having their annual prom next Saturday, and you’re invited to this 80s dance party and Prince homage! Here’s the annoucement:
2016 PROM: DIAMONDS & PEARLS
An 80s Dance Party & Prince Homage
Saturday, June 11th
8:00pm until late.
It’s that magical season again… and time to break out the hairspray, ‘cause we’re going back to the 80s! So find yourself some fancy clothes, stage a promposal for your gym crush*, and get ready for…
- Our signature cocktails!
- Star In Your Own 80s Music Video + Photo Booth!
- A special live musical performance!
- Prince trivia!
- Classic 80s games!
- Hot tunes from DJ Joey!
- …and of course, a whole bunch of CrossFitters gettin’ down and dirty!
Suggested Attire: 80s to the max! Dress to the theme: if you have your high school prom dress hiding away in a closet, break it out! Satin, ruffles, lace, and tulle are GO. Pinterest is your friend!
Gents, if you ever had an ear piercing, now’s the time to revive it. If you’re feeling bold, flaunt those abs with the Prince crop top look. For the more conservative, suits never go out of style. Feel free to get creative!
Guest Policy: All CrossFitters are welcome! You’re also more than welcome to invite a non-CrossFit date. We ask that all guests RSVP to this invitation (for our planning purposes).
*A date is absolutely not required, but we can’t resist the thought of everyone reliving all kinds of hilarious high school prom-date-finding awkwardness. So we encourage you to get out there and ask someone! Here’s some special inspiration for this year.
__________________
What We’ve Lost With Mohammed Ali Deadspin
The Story Behind the Greatest Sports Photo of All Time Slate
In Memoriam of Mohammed Ali Kareem Abdul-Jabbar
Manu says
I think Leifer's Ali-Williams overhead photo was much more impressive!
By the way, is Crush Week now over, or has it been moved forward a week?
lady fox says
Crush week officially begins tomorrow!
Noah says
AG
A)
3RNFT
5 Strict T2B
10 Hand Walk Pushups
15 Straddle Pops
B)
Muscle Up Transition Work
C)
Partner Workout
5 RD EA
10 Wallballs
10 T2B
10 Burpees
MattyChm says
8am with The Family Fox
I made the mistake of walking in today intent on PRing my snatch which led to me making bigger warm up jumps tha I should have and rushing through some of the lighter work. Fox reeled me and told me to get out of my head and just lift. I failed my PR twice and he suggested adding 1kg along with a couple of small adjustments to my stance. End result a new PR of 85kg!
NFT work started off with 5 BJs at 42" and then quickly regressed into playing on the foam boxes until the coaches reminded us that we were here to workout. So I did a wall walk and then called it a day.
Stella says
That "Faces of Murph" photo is EVERYTHING.
Brendan B says
8am with The Foxes
Snatch – 105 / 115 / 125F x 3
125 was a 5# PR attempt. First fail I just wasn't set up well and the bar got too far in front. Last two I caught well each time, but got soft on my right side while standing it up. Actively press up into it and it's there.
NFT – ¯_(ツ)_/¯ rounds
This quickly turned into a playdate with Peter and Matt. The second high box jumps are part of anything I might as well be a CrossFit Kid™. Worked up to ~44" for a single. Bounded a bunch at 30 for a couple rounds earlier. Bent over rows good at 135, and pretty terrible on my fourth set at 145. Those get hard in a hurry.
Cashed out at home with a hollow rock Tabata. I blame Stella for putting the idea in my head with her comment the other day.
Charlie says
10am with Fox and Katie
Snatch
63-73-83-93-103-110M X 4!!
My PR is 108#. Just couldn't get under that bar. If I had another hour maybe it would have happened!
NFT- didn't count but subbed paralette handstand hold against wall- held without wall for longer than last week. Box jumps- got to 30 inches. Barbell rows- got to 103# but was starting to use momentum by the last reps.
2 X 15 GHDSU
Half-assed abwheel 2 X 10
Nice, easy Sunday- needed.
Charles says
9 AM with the Foxes. Great to be back in group class
Worked snatches for the first time in a while-
1@65, 1@70, 1@75, 1@ 80 then 3 fails @90, then got one- PR! Lots of work to do on this.
Did 4.2 rounds-
8×75#
5 jumps@24"
30 secs
Then 2 rounds of:
8×85#
5 jumps@36"
30 secs- need to get and keep a more stable position
final round:
8×85#
2 jumps @42" and then some fails- hard to not turn this into a box jump 1rm, despite Fox's urging not to make it so.
1000m row cash out.
Dan L says
10am with Katie and Fox
Snatch (kg)
70, 80, 88 (PR), 89 (f), 89 (f)
Was surprised to get into PR territory at all today, so that's definitely a win
NFT was fun, took it pretty easy
Rob Underwood (@brooklynrob) says
Today's workout is a sure sign that Fox and crew have something major on tap for this crush week. All the 21-15-9 stuff recently points to a week of the girls.
Kayleigh says
Snatch: 63, 73, 83, 93, 103, 108FFF. Shoulders were pretty beat up from all the fitness yesterday that I am about to document, so wasn't expecting too much. All the fails were forward and just fell apart in the catch.
NFT work was fun: Rows at 33 for 1 round and 53 for 4, box jumps to 30" were all consistent.
Yesterday….
So much fitness… many thanks to Whit for her leadership and great advice throughout (basically head through on everything overhead I do)…
FSQ: 165 x 6 x 3
C&J EMOMx10: 103, 123×6, 133×3. Just pushed for consistency, not too heavy.
Strict C2B Pull-ups: Did 20ish in 10 min. Had to switch grip pretty quickly.
21-15-9 Reps For Time:
Hang Power Snatch (103#)
FSQ
Jerk
C2B Pull-ups (I subbed Ring Row – hands still on the mend from Murph)
HSPU (I called the volume to 5-4-3)
I have never hated a workout so much in the first round alone. The round of 15 and 9 felt amazing compared to the first 21. Finished in 33 min and change.
Brad says
I can't believe you did fitness today Kayleigh…you should get an award, certificate or parade of some sorts.
Jess Fox is being mean on the blog. Crush week….again?!?!?!
Chas C. says
10 a.m. w/Katie & Fox.
Snatch: 105-115-125-132Fx4. Doggone it. Serious FOGUB. Fox gave me a pointer regarding my much-abused shins (though really I think I just scraped them badly once and then kept knocking the tender skin a bunch) that helped me almost get under that last one… but I didn't stick the landing wide enough and collapsed pretty good.
NFT Work: yeah, sorry Fox, every time you program high box jumps NFT it turns into a box jump playdate. Which we are not complaining about in the slightest. Unless you program it for crush week. Oh no, please, no NFT max-height box jump work for crush week. That would be super-crushing. I'd be crushed.
Anyway, got pretty comfortable doing 36" but couldn't do much more than get my knees up on 42". Bent-over rows up to 145. Wall walks getting more and more comfortable.
KLove says
Snatch: 53, 63, 73, 83x2x2M, 78, 83, 88, 93, 98x2x2M
I was very close with the first attempt at 98# so I hope I get this in the near future.
NFT:
Rows: 33-53-58-63-63
Box jumps- all 5s: 24-24-24-30-30
Walk walk holds: ~30s
AG:
Fun warm up of Tic-Tac-Toe
Lots of fun stuff that's too long to type.
Dips and muscle up transitions. Something popped in my left wrist when I did the first MU transition so took this part easy. Opted for DB bench last cycle instead of rings dips so dips were challenging today.
WOD in 16 something with Allie.
Allie and I didn't get into a groove into the third round.
Good practice for T2B bc I'm not always able to cycle them. Started off breaking them up into 4-3-3, the last two sets did 6-4 and 7-3 respectively.
Crush week is usually my favorite week of the cycle but still feeling crushed from Murph.
jonathan g says
12pm with Katie and Noah
Snatch (lb..obviously)
65-75-80-80-85(PR) then i tried to recreate the 85 and it fell flat. it was good while it lasted! good tip from noah to keep my shoulders out a little more to create more room for the hip thrust later on.
WOD
fooled around for 20 min. mainly jumped on the 30" stack.
JakeL says
Ro and I Forged…
Snatch, 24 minutes, every other minute
Hit 295#
Missed 305# Two times
CJ, 24 mins, ever other minute
Up to 342#
Partner WOD
Alternating rounds
7 Rounds
10 Cal Assault bike
3 MUs
Lauren says
Fun and efficient lifting session with Jake, Arturo and Katie
24 mins of Snatch singles every 2 minutes
63#, 73, 83, 93, 98, 100.5, 103, 105.5, 108
110.5 f, f, f
108 was a good lift at +95%
I was on my toes for all 3 of the last attempts, rushing it
5 Rounds NFT
(8) Barbell bent over rows — 63, 63, 73, 73, 78
(5) High box jump attempts — 24", 30", 36" (4/5 successful), 37.5" (2/5), 38" (1/5)
(2) 4' handstand walk — accumulated
michele says
tomorrow's the last day to sign up for the fish CSA and get the early bird pricing
the deliveries start THIS SATURDAY! sign up here.