We spent some time working on snatching from the high hang. Then, we progressed into a little strength set of 3 Snatch Grip Deadlifts + 3 Hang Power Snatch. I worked up to 115# and practiced some solid reps there.

For the metcon:

10 Min AMRAP
13 Hang Power Snatch (95/65)
13 Pullups

I ended up getting 5+7 Rx. My first 3 sets of pull-ups were unbroken. The snatches were unbroken the first round then 7+6 for every round afterwards. Grip…ouch.


3 Rounds For Time:

10 Hang Power Snatch (125/85)
15 Ring Dips
20 Wall ball(20/14)
400 M Run

**15:00 cap

Time: 14:07

I ended up scaling the snatch weight to 115# to make sure I could get in under the time cap. I ended up going unbroken on the first two sets then 7/3 on the last set. Ring dips were 10/5 then 6/5/4 on the last two. WBs were unbroken then 11/9 on the last two sets.

Finished off with some core:

3 rounds:

  • 10 Tuck Crunches
  • 10 Superman swimmers


50 Double unders

35 Hang dumbbell power snatches (50lbs/35lbs)
20 Chest to bar pull-ups

50 Double unders

25 Hang dumbbell power snatches (55lbs/40lbs)
20 Chest bar pull-ups

50 Double unders

15 Hang dumbbell power snatches (85lbs/55lbs)
20 Chest to bar pull-ups

50 Double unders

Time: 16:51 Rx

Woof! That 85# DB was pretty challenging. I ended up going 3/2/2/2/2/2/2


I watched the 9AM Saturday class and then planned to do a workout at 10AM. We had a new person drop by the gym though so I ended up working out with the and taking them through a workout. We did the following:

30-20-10 of:

Row (Calories)
GHD Situps
Wall Ball 20#

Time: 10:30

I wasn’t necessarily hustling, but I wasn’t really taking it slow either. After Todd finished with Fundamentals, we hit the 9AM workout together since it was a partner WOD:

For time:

150 Hang dumbbell power snatch (55lbs/35lbs)
100 Burpee box jump (24″/20″)
75 Power cleans (135lbs/95lbs)
50 Front squats (135lbs/95lbs)
25 Strict Ring Dips

Time: 23:00 Rx

We moved fast! Split the dumbbell work into 10’s. The burpee box jumps were quick 5’s as were the power cleans and front squats. Ring dips were 12/13 unbroken.


Warm Up

15 Cal Row
6 Samson/Hip Stretch
10 Passthrough

5 Reps Of Each Movement

Met Con

Dallas 5

5 minutes of:
Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups
Then, 5 minutes of:
Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

This was a doozy! I knew from the get go that I would get the vast majority of reps on the deadlift station. My reps went like this:

75 Burpees
113 Deads/Box Jumps
12 TGU
73 Snatch/Push-up
83 Row

Total: 356 RX


Felt a bit more rested today than yesterday. Had to work late last night, but back at it for the 4:30pm class today.

Warm Up

2 Rounds of:

250M Row
10 Passthrough
10 KB Swing
10 Bar GM
10 SG Press (behind the neck)

Burgener Warm Up

Met Con

Hang Power Snatch 3-3-3-3-3 reps


Charlotte: Hit 80# for highest set of 3

Extra Work

– 200M Waiter Walk KB (53#)


West Metro CrossFit Spring Fling Competition with Zach, Karly, and Marissa! Here’s how we did in order of event.


3000m Row switching off with each teammate getting 20, 15, 10, and finally 5 pulls. Each teammate completes a matching set of burpees once they’re finished rowing.

Time: 12:50 (8th)

Event #1

Part 1 – Partners 1 & 2 (M/M or F/F) alternate movements to complete as many rounds and reps as possible in 6 minutes of:

5 Burpees
10 Axle-bar Deadlift (180/120)
100m Sprint

Part 2 – Partners 3 & 4 (M/M or F/F) alternate movements to complete as many rounds and reps as possible in 6 minutes of:

5 Toes to Bar
10 Wall Ball Shots (20/14) to a 10′ target
20 Double Unders

Result: 782 reps (4th)

Event #2 – “Clean & Jerk”

Time Cap: 12 min

Teams have 12 minutes for each member to establish a 1RM Clean & Jerk. Each team will be provided two barbells and two athletes may be lifting at a time. Scoring will be the combined total weight of all four team members best lift.


While not attempting a lift, one team member at a time may perform Ring Muscle Ups. Each Muscle Up will contribute an additional 2 lbs to the team’s overall total.

Result: 877# (14th)

We completed 66 muscle-ups, and I hit a PR of 185# on Clean and Jerk.

Event #3 – “If He Dies, He Dies”

Time Cap: 11 minutes
For time:
200m Run w/ 35# plate
20m Dumbbell Overhead Lunge (50’s/35’s)
15 Handstand Push Ups or 45 Hand-release Push Ups
5 Burpees Over the Wall
15 Hang Power Snatch (115/75)
2 Legless Rope Climbs or 4 Rope Climbs

Result: 11:32 (11th)