Snatch Complex
Every 90 seconds for 8 rounds:
Snatch High Pull + Low-Hang (from 1″) Snatch
Stay tight, maintain back angle, and shift your weight back (just behind mid-foot) on the start of the High Pull. Don’t pull the bar crazy high on the High Pull. Anywhere above naval height is plenty high, and remember that the arms perform their job after the legs have accelerated the bar upward. Have a plan for where you want this to end up today and make jumps in weight accordingly.
Post loads to comments.
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Partner WOD
AMRAP 21 Minutes:
In teams of 2 with one partner working at a time, alternate full rounds of…
7 Box Jumps 24/20″
7 Toes-to-Bars
7 Burpees
On the fast end, the movements should all be quick (85-90% pace) and unbroken. Scale box height, Toes-to-Bars to Hangling Leg or Knee Raises, and Burpees to Squat Thrusts as needed.
Post rounds, reps, and partner to comments.
Cam and Kayeigh kicked some serious ass at yesterday’s Pull for Pride! Cam Deadlifted 286 lbs (a 21 lb PR!) and Kayleigh pulled 375 lbs (a 15 lb PR!). Congrats, you two!
TODAY: Starting Strength Total at CFSBK
Want to see more strong people lifting lots of weight? Coach Jeremy and Coach Margie’s Starting Strengthers will wrap up their eight-week cycle today starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering!
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Yesterday’s Whiteboard: Back Squat / Front Squat | Row, KB Swings
Why Your Pulls Feel Ten Times Heavier Than Your Lifts Catalyst Athletics
American Ninja Warrior‘s Level Playing Field The Outline
Daaaaamn ladies!!!! Fantastic!!! Congrats!
AG
Pistol 101
A. EMOM 8
EVEN: 30 sec alternating Pistols
ODD: 30 Anchored sit ups
B.
15 min @80-90% sustainable effort
3 HSPU
6 dual KB deadlifts, AHAP/unbroken
12 C2B Pull ups
24 Double unders
Dropped in at CF Athletics in Pittsburgh. It was Cardio Sunday, pretty much.
Warmed up with some lateral wall balls and Russian twists, then:
3 RFT
14 pistols (I used a box)
24kg/side farmers carry across the gym and back (100'? Maybe?)
40 cal row
Rest 5 min, then
3 RFT
10 FSQ 95#
15 abmat situps
30 cal assault bike
Everything Rx except using the box assist on the pistols. 31:40, so a long and annoying slog. The calorie Rx on the row and bike were the same for women and men, which basically made this a row/bike workout for the ladies. Not my favorite!
Ladies!!!! So impressive.
9am with Foxes
Woke up with a big time Saturday Funday hangover but so glad I made it in. First time snatching since mid April.
Snatch complex: 42, 52, 62×2, 68×2, 72, 78
I think my PR is 88 so this felt like a great place to get back to. Even better, no pain.
Partner WOD with Becky: 18-19rounds with HLR. Focused on pushing to keep a consistent pace. Box jumps felt fast, grip on the HLR was weak sauce, burpees were burpees. Onto Sunday Funday!
Lol, 67* & 77*. I can math.
Congrats Cam and kayleigh! I've been showing everyone I know that video!!!
Snatch: 63-68-73-78-83(f)-83-83-83(best one)
Really wanted to PR at 88, but was struggling a little bit and wanted to own 83 first. I'd say 83 is solid at this point.
Wod with Tori: 22 + Tori did 12 extra reps. We kept a super consistent pace! Impressed by klove and JB who did 24 rounds!! Wow!
I did notice a problem with my burpees: I roll back on my knee caps to make the push-up portion easier. While it didn't tweak the weird nerve thing I've been having with lunges, it definitely does not seem right. Either I have to get stronger and push up through my burpees, or I have to scale to squat thrusts… it's not good on my knees what I am currently doing.
AG:
10 pistol/ 15 anchored sit-ups 12.5# –> felt these sit-ups way more than 7.5 or 10#. Good to know
A very fun steady, 85% workout. I think I was more 78-80% but it was super good practice!
Did 4-5 rounds of
3 kipping HSPUs
6 dual KB deadlifts 20kg
12 false grip ring rows holding super close to chest (hard!!!)
24 DUs
Rolled out for an hour while watching the lifters do great things at the total! Congrats!
I love crossfit!
8 AM with Jess.
first workout in a week- too much travel.
Snatch complex: 75/80/85/90/95/100/105/110f
105 is a PR- very happy with that.
partnered with Jared- 18 rounds plus 2 box jumps.
Got all my ttb except that last round- hanging knee raises.
Nice work Cam and Kayleigh!
Snatch complex: worked up to 93. Attempted 98 but failed. I got under it but I think the bar was too far out in front of me.
Partner WOD with JB: 24+8 Rx'd
I accidentally yelled "no" when Snickers paired me with JB. So. much. pressure. Glad she did because it pushed me to stay consistent with my speed each round and I pushed myself harder on the TTB (even though I only got like :20 rest each round!!). Did BJs and burpees fairly quickly. Did TTB as 4-3, and 5-2. Sometimes had to do singles on the second half of the reps but never had to do all singles on a round which is a major improvement! JB has the fasted BJs and burpees I have ever seen.
AG:
pistol/ situp EMOM
Did pistols yesterday so these were a struggle today. Did 3-4 reps each leg with red + orange band.
Situps with a 25# DB
WOD: 4 or 5 rounds.
HSPU with 2 ab mats: focused on organizing the kip because I haven't been doing these regularly.
DLs with 20kg KBs
Ring rows instead of pullups because my hands were sore from group class. SO hard!
Single unders because my double unders are non-existent. Going to find them soon.