Snatch
Performance
Every 90 Seconds x 10 Sets:
Snatch
Use the first few sets to build, with the goal of making 3-5 reps at about 90% of last week’s heaviest successful weight.
Fitness
Every 90 Seconds x 10 Sets:
2 Snatch Deadlifts (3 seconds down) + 1 Power Snatch + 1 Overhead Squat
If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor and a more controlled Overhead Squat. Use the first few sets to build with the goal of making 3-5 sets at about 90% of last week’s heaviest successful weight, which should be a weight that allows you to hit perfect positions.
Post loads to comments.
Exposure 2 of 8
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AMRAP 9 Minutes:
18 Kettlebell Swings 32/24kg
9 Box Jumps 24/20″
Post rounds, reps, and Rx to comments.
Ready for some massive lifts?
Today: Starting Strength Program Total
Coach Jeremy’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. Get ready for some massive PRs!
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Yesterday’s Results Board: WODurday
The 5 Best 2018 World’s Strongest Man Moments BarBend
The 7 Most Sacred Unspoken Laws of CrossFit Boxrox
AG
A.
2x
5 e lateral box step ups
5e archer ring rows
5 push up negatives
130m jog
B.
Pistol/Ring dip practice
C.
12 min @aer pace
5 burpee
10 alt pistols
130m jog
8am Short Circuit – always fun, even when it’s 8:20am and already feels like 90 inside 608.
9am group class with JB and Greg
Snatch up to 145, had to try 145 a few times trying to get a squat snatch instead of “just” power.
Metcon 4rd+8 Rx ugh this was KB workout with a box jump “rest”. The 32kg got heavy. Had a nice insight into keep arms straight during KB swings, same way arms are straight during an Olympic lift.
Brazil game at 2pm -> BBQing starts NOW.
Short Circuit and group class. Whole lotta Greg this morning – so pretty freakin’ great, clearly!
Snatch: 93×2, 98, 103, 108×2, 113, 118 (PR match), 123FF
Haven’t snatched in a while, especially not over 100#, so was pretty psyched to hit my PR. Two failed attempts at 123, but feels within reach.
WOD: 6 rounds + 22 reps Rx. Whoa back and gluten. KB swings unbroken x 2, 2 sets x 2, 3 sets x 2, 4 sets for that last round.
back from the dead. spent monday afternoon, tue, wed, and thu at home blowing my nose, neti-potting like it’s my job, and netflixing with penny. SO GOOD to be back moving. not 100% yet, still a lot of sinus congestion.
yesterday, no plan… just did things that would make me feel good.
assault bike
1:00 aerobic/moderate, 1:00 just legs x 10 min total
5 sets, aerobic
1:00 row (2:00-2:05)
100′ each, SA kb waiter carry 20 kg
16 walking lunges
10 unbroken TTB
3 sets:
10 ea powell raise in side plank @ 7.5# (R side harder)
:10 ring support + :05 descent to dip
2 games of really terrible cornhole
today, 9am group class:
snatch, every :90 x 10 sets (with Kayleigh!)
105, 110, 115, 120, 120, 125 x 4, 115
had one rep that was a bit forward and i had to walk to save it. felt my shoulders internally rotate and my neck was very unhappy with that. spent some extra time with bicep PNF and such to recover
happy to hit 4 reps @ 90% of my new 1RM from last week! esp. after being sick and doing nothing all week. they weren’t as sharp and smooth as last sunday, but speed was decent and i felt like the bar was staying clsoe.
7×2: 2-pause clean pulls (1″, below knee); about 2:00 rest between i think
(155×2, 175×2)
195x2x4, 200x2x3
4 sets
1:10 forearm plank +35#
8 glute ham raises (green band) @ 20×1 — top 5 worst exercises ever
11am with Snickers and Ro
Snatch: 73, 83×3, 88×3, 93×3 (90%)
No misses!!! Bar got out front on a few, but the last one felt fast and light.
WOD: 4rnds + 12 RX
Shook. The 24kg bell owned me. I’ll get there one day, but lesson learned in the meantime.