Strength
On a 20:00 clock, build up to a heavy 3-rep snatch.
I built up 65, 95, 115, 125, 135, 145. Pretty happy with hitting 145# since my 1RM is 155.
Metcon
Isabel – 30 snatches for time.
Time: 3:37 (115#)
Power snatched each rep and tried to stick with one rep every 7 seconds. PR by 6 seconds!
Strength
In 20:00, build to a 1RM Snatch.
I built up 95, 115, 135, 145, 155 (f). I felt really good today despite not tying my PR.
Metcon
In 5 minutes:
I was done with the burpees around 1:30 then did quick-ish sets of 3 reps on the snatch. Finished with 26 reps.
Busy morning with the coaches meeting and letting Char get in a workout so I headed in at 4:45am to knock out some work.
Strength
E2MOM for 10 minutes:
2 snatches + 1 hang snatch
No dropping the bar between reps. All were squat snatches. I worked up to 135 and failed there at the hang snatch. Still, I was happy to hit that for 2 touch-n-go squat snatches.
Then, I did some back squats:
I based all of the percentages off of 300#.
Conditioning
For time:
30 muscle-ups
Kicker: Each time you come off the rings, perform 3 power cleans at 135#.
Time: 10:43
I went 5 and 4 for the first two sets. 3s the rest of the way.
Core
3 sets of:
1x 5-position snatch halting deadlift*
All done at 155#
*Perform a 2 second pause in each of the following positions: 1″ off the floor, 1″ below the knee, launch mid-thigh, high hang. Smooth tempo returning to the start position.
Thankfully, the snow tailed off this morning. It’s just bitterly cold, but no more snow coming down. I woke up at 4:45AM and got some work in before hitting the 8AM class with Charlotte since she had a late start. After warming up, we got into the following metcon.
12-9-6-3-6-9-12 reps for time of:
Time: 15:20 Rx
The pyramid rep scheme was pretty difficult. I went 7-5, 5-4, 6, 3 for the first sets. Then, on the way back up, I went 3, 6, 5-4, 4-4-4. I just couldn’t get my last set of 12 into 7-5. The strict pull-ups were all in sets of 3 or 4.
Then, we did a finisher as partners:
I partnered with Daniel, and we knocked it out in 7:20 rotating ever 10 calories.
Went to the 5 AM class today! Loving these early morning workouts.
Strength
E3MOM for 18 minutes:
1 Squat Snatch + 2 OHS*
I went 95 for three sets then 115 for three sets.
Metcon
12 minute AMRAP:
6 Squat Snatch (115/75)|(95/65)
12 Toes to Bar
18/14 Cal Row
I hit 4 rounds dead even scaling the weight down to 95# so I could go quickly.
First day of May! Off to the races with some heavy snatches.
Strength
20 minutes to build to a 1RM snatch.
I built up pretty slowly going 95, 115, 125, 135. Eventually, I hit 145. After several failed attempts, I finally hit 155 for a new PR. Really excited about that!
Metcon
10, 9, 8…1 Power Snatch (95#)*
*After each round, do 5 strict pull-ups and a 50m run.
Time: 12:02 Rx
Due to scheduling, I ended up joining the 4:30PM class today. We started with some strength work on snatches.
15 Min to Build:
1 Snatch DL +1 Hang Squat Snatch+ 1 Below the knee Squat Snatch
I built up to 115#, but kept it there. Then, we hit the following metcon:
Every 3 Min for 5 Rounds
25 Up Downs
AMRAP Squat Snatch (115/75)
*Score is lowest set of squat snatch
I scaled the weight to 95# to get more reps in and went 10/8/8/8/7.
Afterwards, I hit a 10 min EMOM of:
3 Strict T2B
5 Kipping T2B
By the last round, this was getting really tough!
Joined the noon class today for some snatches. We started with some sets of 2 on Power Snatch.
Every 1:30 for 7 sets: 2 Power Snatch
I worked up to 135#. It didn’t feel nearly as good as 115# did.
Then, we did Isabel:
30 Snatches for time
Time: 3:55 (115#)
Damn. Previous time was 3:43. I don’t think I pushed it nearly hard enough.
8 x 3 Position Snatch*
*Every 2:00
I actually felt really good while snatching today. Tried out a narrower hand grip. Went 95, 95, 105, 105, 115, 115, 125, 125 (10# more than last time we did this).
After the 3 position snatches, I worked up to 145 for a squat snatch (tying my PR).
OH Squat – Find a 5 rep max for the day in 10:00
I was really shooting for 155 or 165. I ended up building 95, 115, 135, 145, 155 (f), 155 (f)
Hang Squat Snatch – 5×3
Went from the high hang to work on speed under the bar. Felt pretty good! Worked up 95, 105, 115, 125 (f), 125 (f)
