My shoulders are feeling pretty sore from the 17.2 second attempt yesterday. Everything else feels fine, but my traps are really feeling the cleans and DB carries for whatever reason.

Warm Up

500M Row
10 Passthrough
5 Strict Pull Up
10 KB Swing
5 C2B Pull Up
7 KB Swing (heavy)
2-4 Ring Muscle Up


– Hamstring Floss
– Lat Stretch

Met Con

5 Rounds For Time Of:

12 Power Snatch (95/65#)
6 Ring Muscle Up

Jeremey: 29:19 rx

I knew going into this one that my hands were going to be the issue. I have a hard time getting consecutive muscle-ups with my hand grips because they tend to slide. In the first round, I did sets of 2. Then, I took off the grips for sets 2-6. Not such a great idea! Ripped on both palms in the last set. Still finished the workout, but I will likely be paying for this tomorrow during pull-ups. That’s 95 total ring muscle-ups so far this year!


Warm Up
250M Row
DROM Warm Up
10 Passthrough
10 OH Squat (pvc)

– 1st Rib

4×3 Snatch grip pull with pause. (1″, Knee, Hip, Finish)

Generally the snatch segment pull should be done for 2-5 reps per set with 2-3 second pauses and anywhere from 70%-110% of the lifter’s best snatch

– Then –

5 Sets Of:
1 – Power Snatch
1 – OH Squat (2 sec pause)
1 – Snatch (2 sec pause)

Stayed light and did everything with 75#. Probably the most helpful oly session I’ve had ever for positioning!


Warm Up

250M Row
6 Samson/Hip Stretch
5 Broad Jump
10 Passthrough
10 O.H. Squat (pvc)
10 S.G. Press (bar)
10 O.H. Squat (bar)
10 Snatch Bal (bar)


– 1st Rib
– Ankle Distraction


5×3 Snatch Balance

Jeremey: 95#

Charlotte: 75#

Met Con

6 Min AMRAP Of:

10 Power Snatch (75/55#)
15 Double Under

Jeremey: 6+1

Charlotte: 4+3 (Slam)



200m Skip
200m Run
25m High Knees
25m Butt Kicks
25 Jumping Jacks


Deck of Cards

25 Minute AMCAP (As Many Cards as Possible)

Hearts – Lunges (3x card)
Diamonds – Box Jump
Spades – Burpees
Clubs – KB Swing

Joker 1 – 400M Run w/ odd object
Joker 2 – 200m Backward Run

Result: Paired up with Josh and Heather. Made it through 26 cards. Pulled both jokers and a bunch of KB Swings.


Worked on snatch technique for a bit:


Here’s a video at 105#. Need to catch lower. Right now, I’m catching and then squatting. No bueno!


EMOM for 10 min

1 Squat Snatch @ 95#

Ended up missing once at 3 minutes but got back on the bar and got it in time,


5 RFT:
1 Power Snatch @ 75#
2 Squat Snatches @ 75#
3 OHS @75#
4 Strict Ring Dips

Time: 6:15

Fun little WOD! Snatch is still my mortal enemy but I was able to get through everything unbroken relatively easily. Squat snatches feel fine at 75#. Need to keep practicing.


Worked out at CrossFit Durham today while at the Chat Leads meet up. Really great gym. Hit the 6:00am class with Simon.


200m run
Snatch warm-up


Segment 1:
For time:
600/400/200m Run
18-15-12 Power Snatch (95/65)

Time: 11:12

Broke all of the snatches up into two pieces. 

Segment 2:
Toes to Bar
Overhead Squat (75)

Time: Clock messed up

Overhead squats were pretty tricky. Scaled to 75#. Did the first two rounds in two sets a piece. Last set unbroken. 

Segment 3:
Reverse Tabata Handstand Pushups
10 seconds on
20 seconds off
4 minutes, 8 rounds total

Result: 2, 2, 2, 2, 1, 1, 1, 0

Fried towards the end!