Snatch Pull + Snatch:
5 x 1
Warm up to a medium-heavy load and perform 5 reps of the complex at that weight. No press outs, no misses.
Snatch Pull + Snatch:
Perform singles of the complex at: 70%, 75%, 80%, 85%, 90%, 80%, 85%, 90% (of best snatch)
Go up to 90% if it’s feeling good, and if you feel great, then move up. If you’re not feeling great today, then stay back around 80% and work there.
Post loads to comments.
Exposure 6 of 8
8 Pistols or Box Pistols
8ea Single-Arm Dumbbell Presses
4-8 Strict C2B Pull-Ups
For the Box Pistols, start standing on a box and lower yourself to the bottom of a Pistol with your non-working leg trailing off to the side. Stand back up on the working leg if you can. If not then stand back up however you can. This version requires a little less flexibility. Go heavy on the Dumbbell Presses. Use bands or add weight as necessary on the Pull-Ups.
This Sunday: CrossFit Games BBQ!
This Sunday we’ll be showing the final day of the CrossFit Games on our big screen. After Anti-Gravity, around 3:00pm, we’ll start grilling and screening the Sunday events at the gym. All are welcome! The gym will have some beer but otherwise, BYOB.
Yesterday’s Whiteboard: Front Squat | Row, Squats, Sit-Ups
One Sport May Be Too Much The Way
Why Weightlifting Is Good for Kids BarBend
Fun morning at 6am.
Snatch Work felt a little off today. It has been a while since we have pulled off the floor and I think that threw off my game. Worked up to 74kg.
Pistols were tough at first but I fell into a rhythm towards the end. Especially when Michael A and James and I attempted to do them synchronized.
Worked in a lap around the block run with Michael between rounds and ended with 3×12 GHDs with Dan L.
Note: I failed 5 attempts at spelling the word "rhythm" above before getting it right. Don't judge.
Dan L says
Happy to be back at 6am with pretty much the whole crew.
Snatch – 132, 143, 154, 165, 176, 187
Ran out of time after that. 176 was caught high, but he rest were solid. Didn't feel quite 100% today so happy to hit 187
Made it through all of the NFT working up to 55# on the press. Subbed 3 strict MU for the C2B after the first round. Cashed out with 3×12 GHDs with Matty
6am with J^2
95, 105, 115×2, 125, 135
My legs are pretty beat up so wasn't expecting much but things felt surprisingly good. James hit 130 for his last so had to one up him a little bit.
First time getting unassisted pistols so I was pretty happy about that. Rest of the guys kicked me out of their synchronized pistol group for lacking "rhythm" 🙁
35-35-40-40 on the db press
James A says
6am – whole crew out today
Snatch with Roy up to 130. Catching high and riding it down. I was going through some commitment issues today.
Big shout out for Joy today who absolutely crushed that NFT work. Really proud of her today. Synchronized pistols (for those with rhythm) was a big highlight as well.
I'm going to need a Matty support group when I return next month.
Chas C. says
Small gang at 8 a.m. w/C. Fox (ft. J. Fox as class participant/demo maven).
Snatch complex: 90, 100, 107, 112, 117, 125. Felt real good today. Had control coming off the floor for what seemed like the first time. Caught 117 a bit forward but managed to correct that for a solid 125. Excited to see if I can push for a PR this cycle, though snatch work is always a matter of steps forward and back.
3 rounds of the NFT work. Managed to get to the floor on my right side for a pistol… just couldn't quite stand it up. Glad I gave 'em a shot.
I know I promised we'd be throwing a party to celebrate this politics podcast I've been working on eventually, and that's still the plan… we're just trying to get our busy schedules together! Frozen drinks will be a must. In the interim, you can hear us talk about the crazy goings-on behind the RNC in our latest episode and/or subscribe to us on iTunes.
Dan G. says
Snatch up to 135, but went back down to 115 to put in much needed work on form. Got some good tips from Jess and really need to focus on technique for awhile.
NFT reminded me that my right leg is weaker and its ankle doesn't work very well – close to pistols on my left, though. Press up to 50.
Make up posts:
7/10 – up to 185 on the C+J complex. WOD in 9:?? with 10 pullups
7/11 – BP @ 195x5x3, rows @ 165x5x3, WOD in 4:57 Rx'd
7/12 – OHS @ 145×5,155×5,165×5, then single at 175. NFT lunges at 135, HSPU to 1-2 abmat, up to 25 cal in 20 pulls
7/19 – BP @ 200x5x3, rows @ 165x5x3, WOD in 6:53 with unbroken wall balls, 15 DU attempts and jumping MU.
Brendan B says
7am with Jess & JB
Snatch Complex – 95# / 100 / 105 / 110 / 115F / 115 / 130F
The miss at 115 went up fast and caught me off guard. Stoked with how the weight has been moving the last few weeks with all this pull work. Tried for a 5# PR at the end and just got soft at the bottom.
NFT – 4 rounds
40# on the DBs
PU – 8 / 5-3 / 4-4 / 4-2-2
Pistols – Box assisted x 3 and then last round from the floor. First time ever doing these so pumped to get a full round in as intended.
Threw some 270m runs in between rounds to stretch the legs out. Still a bit tight from Tuesday.
Gerry M. says
At a suburban Cleveland Hyatt with the Oklahoma RNC delegation. The good part: none of them use the gym. The bad part: the gym sucks.
Left with just treadmills and dumbbells, I've been working on my squat thrusters, finally surpassing half my body weight: 12 X 30#, 10 X 30#, 8 X 35#, 6 X 35#, 4 X 40# 2 X 40# (and a three-mile run.)
Off to Philly Saturday,
6am with Jess and JB
Fitness snatch: 53×3, 63×7? It all feels heavy, but I tried to focus on keeping the bar close to me.
NFT work – pistols on the 20" box, 20#db for 3 rounds then 25# for the last since someone put the 20#ers away and 2 green bands for the pull-ups.
Huge shoutout to Joy for crushing the NFT work!
8am with Fox
Worked up to78# on the snatch complex and stayed there so I guess that was the fitness version. Had one or two pretty ok lifts. Need to drop under faster. Working hard on reaching full extension without actually bringing my hips too far forward. Felt ok today.
Box pistols (20") – these highlight my extreme mobility issues. Could not achieve anywhere near full range of motion.
C2B pull-ups- green band. Thought I might get one strict but nowhere near it. Very close with the blue band but not quite there.
DB press- 25, 30, 35, 30
The round at 35 was in two sets on the right and three on the left so I dropped the weight again. Thanks Jess for the push to try to go heavier. Not there yet either.
Interesting week for me at the gym- some major weaknesses highlighted. Going to make a real effort to improve my hip and ankle mobility for the next while. It is written and it will be done. #goals
David Osorio says
About 20 minutes of movement prep
5:30pm Group Class
Snatch Pull + Snatch
Worked up to 80kg (176lbs)
The last 4 times I've snatched heavy Ive hit this weight without too much of an issue. Glad to feel like I'm owning it more than am sometimes able to do it
Did the DB Press up to 80 and the Strict CTB Pull-ups at 6 reps
Skipped the Pistols
Practiced Spikeball serves!!!!
Snatch Pull + Snatch
Worked up to 95% (198) and was feeling really good so took two cracks a 1lb PR at 211 but couldn't seal the deal. Haven't snatched in two weeks and was stoked that today felt good.
4 Pistols ea
4 C2B Pull Ups
8 ea DB Press at 45,55,55,55
Comical how easy 55 was on the right side compared to the left.
Samir Chopra says
I like that Smith's Dad front squats over 300.
Snatch: Worked up to 88#
pistols: green band- blue band- blue band Blue band felt great so attempted without any bands. Mistake. Quads cramped up.
C2B: strict attempts- blue band- blue + red band
Was feeling guilty about not doing any accessory work while I'm off this summer so….
-3×12 GHD back extensions alternating with GHD situps
-Did my 4th set of presses from todays NFT with 25# DB
-3×12 reverse DB fly. First set @20#, next two 17.5#
-Waiter walks- 3x30m with 35# DB. Left arm is weak!
-Ring holds- tried to externally rotate. It's SO hard.
-HSPU pyramid for time with Lauren S.: 1-2-3-4-5-4-3-2-1. All rounds had to be unbroken, any broken up had to be redone. I did this kipping with one ab mat. Took 8:28!!!! I had to redo the first 2-3 rounds because my feet came off the wall. I failed on the first set of 4reps and had to redo it. The rest were unbroken- just took more rest in between each round. Will def do this one again and not after so much shoulder work! Lauren did this in half the time with strict HSPUs to the floor!!!
Rest day tomorrow!