Power Snatch
Every 2 Minutes for 6 Sets:
Power Snatch
Work sets across at a moderate load, around 70-80% of your best Power Snatch. Focus on speed, timing, and proper footwork, keeping the load low enough to move as perfectly as possible.
Post loads to comments.
Week 3 of 6
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For Time:
50-40-30-20-10 Double-Unders
20-16-12-8-4 Burpee Box Jumps 24/20
5-4-3-2-1 Bar Muscle-Ups
Modify Dubs to Alternating Foot Steps or 2x Singles and Bar Muscle-Ups to 2x Chest-to-Bars/Chin-over-Bar or 2x Ring Rows as needed. There is a 20 minute time cap on this workout.
Post time and Rx to comments.
What’s that Pumping Iron-style machine in the back left corner of 608? In this all-new vid, Coach David demonstrates a few ways you can work the Freemotion Dual Cable Cross into your training. Give it a try today!
The Iron Maidens Raw Open: Call for Volunteers!
We’re just a month away from the 2019 Iron Maidens Raw Open, our annual women-only powerlifting meet. Competitors will test their 1-rep maxes in an all-women environment of badassery. Mark your calendars! It’s one of our biggest and best events of the year.
We’d love your help on this very fun day! There are a variety of ways to get involved. Fill out this volunteer form to learn more and share your availability. Check out photos from last year’s event to get a sense of what it’s all about.
This year, our goal is to raise $30,000 to continue supporting students at Bronx-based Grace Outreach. After Tuesday’s post, we’re now at $2,431 raised. Donate to your favorite lifter(s) here!
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How Much Money Did Athletes Win at the CrossFit Games? Boxrox
Strength and Its Derivatives Starting Strength
10am Group Class
E2MOM Power Snatch x6 sets
135×1
145×1
155M
145×1
155×1
These didn’t feel great. Ive been avoiding snatching for a while now, just cause I havent felt like doing them and it showed today
For Time:
50-40-30-20-10 Double Unders
20-16-12-8-4 Burpee Box Jumps 24″
5-4-3-2-1 Bar Muscle-Ups
10:29 as Rx’d
Muscle-Ups Unbroken
Volume Back Squats
Every 4:00 x 5 sets
175x10x5
A) Complete 3 rounds in 4.5 min
3 MU
4 OHS – 75#
5 BJSD – 20″
rest walk 7 min
x 3
2:31
2:28
2:21
Felt smooth! Hands were chewed up from last week but I didn’t do a good job of handcare. Ring height was off first two rounds on one side and third round felt better once I adjusted. All my unbroken and OHS felt .5-1/10 discomfort and some absolutely nothin! Good stuff!
B) Complete 2.5 rounds in 4.5 min
2 RC
6 dual KB snatch – 16kg/h
8 cal AB
rest walk 7 min
x 3
Rd 1: Capped @ 1 cal bike (took the half a round as splitting the full round in 50% reps)
2: 3:52
3: 3:58
Wow this was so hard! Yesterday’s hand over hand sled pulls probably played a role because those were HEAVY. Hands sore and grip biggest complaint. I need to work on kettlebel snatch. I could tell I was going way too hingey and ballistic for the sciatic fun I have happening. Could hold a better position with kettlebell cleans. It was still very hard. mo offered kettlbell technique work and I will for sure take her advice. So sloppy! 60-64 RPM on bike. Glad I was able to get it together after the first round. Definitely underestimated that!
8am with Lynsey
Power Snatch up to 150, which felt surprisingly crisp!
Metcon in 15:33min, with Rx DUs and BBJ, but 2x butterfly pull-ups. Butterfly started off really weird, but the rounds of 6, 4 and 2 felt great. These are finally coming along.