1RM Snatch

Wednesday Jul 18 2018


This Sunday is the last of Steve K.'s swim instruction and WOD at 1:30pm at Ashwaubenon Aquatic Center. If you haven't made it out to one of his classes, I highly recommend it. Steve is an all star at swimming and instruction, and is working with Tom Fameree for The Games and he can help you a lot as well. 
1.) 10 minutes to establish 1RM Squat Snatch
-10 minutes to warm up to as heavy as you'd like
2.) 3 Back Squat every 3 minutes for 4 rounds @ approx. 85%
*3.) 9 minute AMRAP
3 Strict Deficit Handstand Push-ups 2x45/1x45
25 Wallballs 20/14lb
*4.) 4 rounds
10 Single Arm Dumbbell Step-ups 35/25lb 24/20” (R)
10 Single Arm Dumbbell Lunges 35/25lb (R)
10 Single Arm Dumbbell Step-ups 35/25lb 24/20” (L)
10 Single Arm Dumbbell Lunges 35/25lb (L)
*5.) 200m Yoke Carry 45lb plate on each post/25lb plate on each post
*6.) 50 GHD Sit-ups for time
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Nate Hall94d

Pretty excited to see this one pop up!

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130 snatch Pr 185 BS
75# snatch 125# bs
Failed 80 5 million times no pr
^155 miss at 157
Bs@205-215 not 85%
95# Snatch
275# BS
Kept it light. Back is getting better everyday. Worked to 155# for power snatch and 245# for BS.
Did Fran before because I missed the other day. 4:34 first time. Still not great at pull ups 😅
Snatch 175# (30# pr)
BS 255#
135# snatch
205# BS. Excuse Rolodex aside, it was a good day.
170# BS; hspu & wb AMRAP w/o deficit (4 + 1 hspu); 5 rounds of 20 cal row & 10 strict T2B; yesterday’s wod (2:20)
Snatch to 110#
185# BS (1) 175# (3)
105# Snatch PR; 145# BS
#4 EC
80# Snatch, 135# BS
Dropped snatch back down to 65 for the rest of the 10 min to work on form
176 # snatch. 11# pr
281# BS
155# snatch
No squats. Quad issue flaired
242lb Snatch Lifetime PR!!!
Clean work — 55-95#
BS 105#
6 mile run.
🍒 picked.
Stopped at 105# due to wrist; back squats @ 175#
Deuce: 2:58, dumbbell stuff done in 11:17, yoke walk done rx, 50 GHDs in 1:25
105 Sn no PR
200 BS
225# snatch (PR)
285# BS
192# 2# PR
Bs@285
220# snatch (no pr)
Bs @ 355#
Coming out the woodwork for this gem of a “crossfit” workout
^215 BS 405
Snatch: 115, 135, 155, 165, 175, 185, 195, 200, 205, 210, failed 215 but got some good triple extensions.
HBBS triples @ 320# / Duece Duece from yesterday complete in 2:27. UB T2B, 10-8 for clusters. Split jerk from yesterday: 135 WU, 185 WU, 195, 205, 225, 235, 245, 255, failed 260#. Sumo DL high pulls & close-grip bench press (@ 135#) from yesterday complete in 11:50 / 50 GHD sit-ups complete in 1:27.
100# snatch- couldn’t get 105# no PR
BS 185#
69kg snatch PR
195# BS. Klepto. HSPU/Wallballs
47:52 CF HQ WOD 07/13/18
2k C2/1 mi run/2k C2/1 mi run/2k C2 (sub'd 1609m SkiErg). Mega MOBility (HF/QL/Subscap...)
100# pclean, tie PR
135# BS, Love Meathead Wednesdays!