Power Snatch
Every Minute on the Minute x 4:
3 Power Snatches
Work up to a medium-heavy triple.
Rest 2 minutes, then…
Every Minute on the Minute x 4:
2 Power Snatches
Work up to a medium-heavy double.
Rest 2 minutes, then…
Every Other Minute on the Minute x 8:
Power Snatch
Work up to a heavy single for the day. Focus on properly consistent footwork and pulling under the bar enough to receive it. Press outs are misses.
Post loads to comments.
Exposure 8 of 8
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3 Rounds for Time:
15 Box Jump Overs 24/20
12 Toes-to-Bar
9 American Kettlebell Swings 32/24
Post time and Rx to comments.
CFSBK at Murder of Crows: Day 2
Yesterday, Coaches Chris and Jess Fox and front desker Kate Tk. competed at the USA Weightlifting Murder of Crows Open.
Today, Chris and Jess will be competing in the USA Powerlifting Murder of Crows Open along with Leah D., Charlie N., and Amy M. (pictured above). Having completed both days, Chris and Jess will have done a Super Total. Let’s show everyone some love in the comments!
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Yesterday’s Results Board: Team Metcon
The Best Foods for Athletes NY Times
Pre-Workouts: They’re Not Overhyped, But Are You? BarBend
Main site WOD from Tuesday at level 2 seminar at CF mayhem!
https://crossfit.com/workout/2018/11/27#/comments
18-15-12-9-6-3 reps for time of:
Thrusters
Power snatches
Toes-to-Bars
Men: 75 lb.
Women: 55 lb.
10:53 RX
Absolutely disgusting once I got into it. I was pretty proud of how well I crushed the pace given how sluggish I felt. I knew everyone was going to come out hot and I had some ridiculous regional/WZA elite athlete in front of me so I tried not to be a hero and stay at her pace (she got 9:35…absurd). But it was good practice to remember my own pace, keep calm while everyone pulled ahead, and then watch em drop off towards the end! Slow turtle wins the race, or At least does way better than expected?
All thrusters unbroken but really slow and pause at lockout to breathe
Power snatch 18/8-7/6-6/5-4/6/3, also very slow and pause at lockout to breathe
Toes to bar- two sets for everything except for 12/9. I have never been close to falling off a bar before but I had to drop even on 3 and do 2-1! Bar was so slippery and it was pretty grippy. Very fun/tough one! I liked.
Disappointed my drive out to Mayhem from Nashville was all highway. (Yes rich froning way does actually exist). Was hoping for country road drive. Oh well. The facility is HUGE! I got to
Play basketball. I still suck. But whatever. SPOARTZ! I’ll recap what I learned. It’s been immensely beneficial so far. I even got some good cues for myself in my overhead position! I really needed it! Pretty impressive group of coaches and athletes at my seminar I feel pretty lucky. The staff is absolutely hilarious. 9 hours flew by! One more tomorrow!
GOOD LUCK TO MY FAVORITE STRONG PEOPLE TOM!!! <3333 keep me updated via phone. I won't be able to check much but I'll be thinking of you all!
AG is cancelled today. See you guys on Tuesday.
nice KHarpz!! both on the WOD and on the coach-learnin’ 🙂
12pm group class after a guest appearance coaching this morning! sundays are FUN!
power snatch EMOMs
triples all at 75# to get things dialed in and keep it light/snappy
doubles at 85, 95, 100, 100 (i failed one behind me — just threw it up there!)
singles: 105, 110, 115, 120, 125 (PR match), 130 (did a full snatch oops), 130F (tight arms, out in front), 105 for a crisp finish.
stoked to hit 125# as this was my first day snatching since… October. R thumb/wrist/arm took a little extra warm up but all is feeling good! yay! i was so grateful to be moving some weight today.
WOD in 4:41 RX’d
i’d like to do this in a couple months after a bit more conditioning and using my arms again in training and see if I can get closer to 4min.
did some rehab work and L side bicep curls to finish out the day.
1pm group class with Lauren and Lynsey
Snatches
Triples: 115×4 focusing on cycling and full hip extension
Doubles: 125-130×3 focusing on getting under the bar quickly
Singles: 135-140-145-150-155-160F-160*-165* (prev PR 157)
Wasn’t feeling super great to start off, I’m way too old to be going to bed at 3am. Amazed at how the EOMOM format worked well for me – first few sets warmed me up, and 8 singles with the right rest and slow increases was just the right pace.
Metcon in 4:38min with 32kg/24″/V-ups instead of T2B (my hand is ripped open).
Honestly didn’t expect this PR – I remember fighting for 160 about 5 or 6 times in the end of last cycle and not getting it. A 8lb Snatch PR doesn’t come often, so today was a great day.
Would never of thought that was a PR for you! You killed it!
Snatches:
Triples: at 63#
Doubles: first two sets at 68, second two at 73
Singles: 78×6, 73×2
Focused on form. Star-fished on rep 5 and 6 at 78 so dropped down to 73 to maintain form.
WOD: 5:58 @20kg
BJOs: turned in the same direction, but still got dizzy
TTB: 6-6
AKBS: fine. Never did them at 24kg so did them at 20
Yesterday:
Partnered with Mark and Doug. Finished in 28:36
Everyone made their own modifications and we split things up evenly for the most part. I did the thrusters at 30#. It was only Doug’s third class and he did great!