A. BBG
In 15 minutes, work up to a heavy set of:
Snatch pull + Hang snatch + Snatch
B. Metcon
Every 2 minutes on the minute for 5 sets (10 minutes):
16 overhead walking lunges (95/65#)
My score: 55# (snatch complex); 80 reps (45#)
Showing posts with label snatch. Show all posts
Showing posts with label snatch. Show all posts
Thursday, July 3, 2014
Thursday, June 26, 2014
June 26 WOD: Chipper day
A. BBG
Every 2 minutes on the minute for 16 minutes (8 sets):
Hang power snatch + Snatch (65-75%)
B. Metcon (20 minute cap)
30 overhead squats (95/65#)
30 toes to bar
20 power snatch
20 TTB
10 squat snatch
10 TTB
My score: 45# (snatch complex); 17:31 (45#)
Every 2 minutes on the minute for 16 minutes (8 sets):
Hang power snatch + Snatch (65-75%)
B. Metcon (20 minute cap)
30 overhead squats (95/65#)
30 toes to bar
20 power snatch
20 TTB
10 squat snatch
10 TTB
My score: 45# (snatch complex); 17:31 (45#)
Friday, June 13, 2014
June 13 WOD: Friday the 13th partner WOD
A. SWOD
Strict press
Set 1 - 5 x 50%
Set 2 - 5 x 60%
Set 3 - 5 x 70%
Sets 4, 5, 6 - 3 x 85-90%
Set 7 - 10 x 55-65%
B. Metcon
Partner WOD
4 RFT:
10 thrusters (95/65#)
5 burpees
10 hang power snatch (95/65#)
5 burpees
10 front squats (95/65#)
5 burpees
10 shoulder to overhead (95/65#)
5 burpees
Partners alternate rounds to complete a total of 8 rounds.
I partnered with Tere for both the SWOD and the metcon. My wrist is still healing (or injured?) so I went light in the strength WOD and we only used 40# in the metcon. Tere was able to complete 3 rounds while I made it to 2 rounds and 7 thrusters.
Our score: 55# (heaviest strict press); 2 + 7 thrusters (40#)
Strict press
Set 1 - 5 x 50%
Set 2 - 5 x 60%
Set 3 - 5 x 70%
Sets 4, 5, 6 - 3 x 85-90%
Set 7 - 10 x 55-65%
B. Metcon
Partner WOD
4 RFT:
10 thrusters (95/65#)
5 burpees
10 hang power snatch (95/65#)
5 burpees
10 front squats (95/65#)
5 burpees
10 shoulder to overhead (95/65#)
5 burpees
Partners alternate rounds to complete a total of 8 rounds.
I partnered with Tere for both the SWOD and the metcon. My wrist is still healing (or injured?) so I went light in the strength WOD and we only used 40# in the metcon. Tere was able to complete 3 rounds while I made it to 2 rounds and 7 thrusters.
Our score: 55# (heaviest strict press); 2 + 7 thrusters (40#)
Tuesday, June 3, 2014
Jun 3 WOD: Snatch PR!
A. BBG: Snatch
20 minutes to build up to a heavy snatch
B. Metcon
For time (20 minute cap):
1000m row or 800m run, then
3 rounds of:
15 overhead squats (115/75#)
15 ring dips
From now on, unless the coach says we're supposed to do the power snatch, I will always choose the full snatch during skill sessions. Also, I will always focus on the task at hand. I think those really helped me to finally break my snatch plateau. I can't even remember the last time I attempted heavy snatches.
I chose to row during the metcon, and I did parallette dips. Note to self: start practicing real ring dips!
My score: 70# (snatch); 16:35 (45#)
20 minutes to build up to a heavy snatch
B. Metcon
For time (20 minute cap):
1000m row or 800m run, then
3 rounds of:
15 overhead squats (115/75#)
15 ring dips
From now on, unless the coach says we're supposed to do the power snatch, I will always choose the full snatch during skill sessions. Also, I will always focus on the task at hand. I think those really helped me to finally break my snatch plateau. I can't even remember the last time I attempted heavy snatches.
I chose to row during the metcon, and I did parallette dips. Note to self: start practicing real ring dips!
My score: 70# (snatch); 16:35 (45#)
Friday, May 30, 2014
May 30 WOD: Olys and DUs
A. BBG
Snatch complex (15 minutes)
Power snatch + hang squat snatch + squat snatch
Clean complex (15 minutes)
Power clean + push jerk + split jerk
B. Metcon
100 DUs
Rest the same amount of time 100 DUs were completed
100 DUs
My squat snatch still needs a lot of work, especially when it comes to getting into the bottom position. I used the blocks when I did the clean complex so I didn't exactly do power cleans because the bar was already at my knees.
Oh, and my DUs were actually quite decent today! I finished the first hundred in 2:48 and the second one in about 4 minutes. Small victories.
My score: 50# (snatch complex); 95# (clean complex); 9:43
Snatch complex (15 minutes)
Power snatch + hang squat snatch + squat snatch
Clean complex (15 minutes)
Power clean + push jerk + split jerk
B. Metcon
100 DUs
Rest the same amount of time 100 DUs were completed
100 DUs
My squat snatch still needs a lot of work, especially when it comes to getting into the bottom position. I used the blocks when I did the clean complex so I didn't exactly do power cleans because the bar was already at my knees.
Oh, and my DUs were actually quite decent today! I finished the first hundred in 2:48 and the second one in about 4 minutes. Small victories.
My score: 50# (snatch complex); 95# (clean complex); 9:43
Monday, March 3, 2014
March 3 WOD: Snatch couplet
A. SWOD
5 sets of:
Strict press 5-3-3-2-2
Rest 90 seconds
Snatch technique 1-1-1
Rest 90 seconds
B. Metcon
3 RFT
10 hang power snatch (115/75#)
15 ring dips
I did parallette dips instead of ring dips.
My score: 5:51 (55#)
5 sets of:
Strict press 5-3-3-2-2
Rest 90 seconds
Snatch technique 1-1-1
Rest 90 seconds
B. Metcon
3 RFT
10 hang power snatch (115/75#)
15 ring dips
I did parallette dips instead of ring dips.
My score: 5:51 (55#)
Friday, February 28, 2014
February 28 WOD: Open 14.1
The Open is upon us! After the live announcement by Dave Castro, Garrett Fisher and Marcus Hendren went head to head to do this:
So 14.1 turns out to be another repeat as it was the first Open workout last 2011, the first year Rich Froning won. He got a score of 448 that year, and surprisingly, neither Fisher nor Hendren was able to beat Froning 2011. That just shows how crazy good he already was at that time.
Anyway, the 10 am class was the first to do the workout at the box. Since I'm not registered for the Manila Throwdown, I scaled and used 45# instead of the prescribed 55#.
My score: 3 rounds + 16 DUs, or 151 reps (45#)
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| Screen grab from the CrossFit Games site |
So 14.1 turns out to be another repeat as it was the first Open workout last 2011, the first year Rich Froning won. He got a score of 448 that year, and surprisingly, neither Fisher nor Hendren was able to beat Froning 2011. That just shows how crazy good he already was at that time.
Anyway, the 10 am class was the first to do the workout at the box. Since I'm not registered for the Manila Throwdown, I scaled and used 45# instead of the prescribed 55#.
My score: 3 rounds + 16 DUs, or 151 reps (45#)
Thursday, February 13, 2014
February 13 WOD: Snatchees
Snatchee (n.) - the combination of a snatch and a burpee
A. SWOD
5 sets of the following:
2 strict press + Max reps push press
Rest 15 seconds, then
45 seconds max reps push ups
Rest 2 minutes
B. Metcon
EMOM x 10 minutes
7 ground to overhead
3 burpees
I felt like my shoulders and triceps had bulged after the SWOD. Guess that's how people came up with "swole". Ugh. Anyway, Coach Jordan recommended that we go light on the ground to overhead so we won't rest too much, and we dutifully followed his advice. We had the choice of doing either a clean and jerk or a snatch. Most of us chose the latter because it is just more efficient.
My score: 57 (push press); 87 (push ups); 2,520 (8 rounds at 45#)
A. SWOD
5 sets of the following:
2 strict press + Max reps push press
Rest 15 seconds, then
45 seconds max reps push ups
Rest 2 minutes
B. Metcon
EMOM x 10 minutes
7 ground to overhead
3 burpees
I felt like my shoulders and triceps had bulged after the SWOD. Guess that's how people came up with "swole". Ugh. Anyway, Coach Jordan recommended that we go light on the ground to overhead so we won't rest too much, and we dutifully followed his advice. We had the choice of doing either a clean and jerk or a snatch. Most of us chose the latter because it is just more efficient.
My score: 57 (push press); 87 (push ups); 2,520 (8 rounds at 45#)
Tuesday, February 11, 2014
February 11 WOD: Bergeron Beep Test
One of those WTH workouts they make us do from time to time.
A. Metcon
"Bergeron Beep Test"
EMOM until failure
7 thrusters (75/55#)
7 pull ups
7 burpees
B. BBG
In 12 minutes, work on snatch technique.
I did a super scaled version of the WOD (35# thrusters and jumping pull ups) and it was still hard. Imagine doing all those 21 reps in one minute?! You know you have to sprint it but you also want to pace yourself so you don't burn out too soon. According to the creator of the workout, Ben Bergeron, this is his test for pure conditioning and mental toughness. Kinda reminiscent of 13.5.
My score: 2 + 1 burpee (35#; jumping pull ups); 70# (power snatch)
A. Metcon
"Bergeron Beep Test"
EMOM until failure
7 thrusters (75/55#)
7 pull ups
7 burpees
B. BBG
In 12 minutes, work on snatch technique.
I did a super scaled version of the WOD (35# thrusters and jumping pull ups) and it was still hard. Imagine doing all those 21 reps in one minute?! You know you have to sprint it but you also want to pace yourself so you don't burn out too soon. According to the creator of the workout, Ben Bergeron, this is his test for pure conditioning and mental toughness. Kinda reminiscent of 13.5.
My score: 2 + 1 burpee (35#; jumping pull ups); 70# (power snatch)
Monday, January 20, 2014
January 20 WOD: Snatch complex and Annie
A. BBG
5 sets of the following complex:
Hang squat snatch + Squat snatch (80%)
B. Metcon
Annie (12 minutes cap)
50-40-30-20-10
Double unders
Sit ups
I've read somewhere that the squat snatch should be simply called the snatch. Because if the WOD doesn't say you're supposed to do a a power snatch, you should know you're supposed to do a full (or squat) snatch. So it's either a snatch or a power snatch. Same with the clean. Just a bit of trivia.
My DUs were miraculously okay today. I think it helped when I tried to keep in mind what Amie always tells me - feet together and flick the wrists down to avoid tripping. I DNFed but since I only had a few reps to go, I finished it anyway.
My score: 45# (snatch complex); 268 reps (made it to the 8th rep of the 20 sit ups)
5 sets of the following complex:
Hang squat snatch + Squat snatch (80%)
B. Metcon
Annie (12 minutes cap)
50-40-30-20-10
Double unders
Sit ups
I've read somewhere that the squat snatch should be simply called the snatch. Because if the WOD doesn't say you're supposed to do a a power snatch, you should know you're supposed to do a full (or squat) snatch. So it's either a snatch or a power snatch. Same with the clean. Just a bit of trivia.
My DUs were miraculously okay today. I think it helped when I tried to keep in mind what Amie always tells me - feet together and flick the wrists down to avoid tripping. I DNFed but since I only had a few reps to go, I finished it anyway.
My score: 45# (snatch complex); 268 reps (made it to the 8th rep of the 20 sit ups)
Friday, January 17, 2014
January 17 WOD: What-to-bar pull ups?
A. SWOD
In 10 minutes, work up to a heavy complex of:
Snatch + Overhead squat
B. Metcon
AMRAP 20 minutes
100m sprint
2 belly to bar pull ups
4 push press (115/75#)
8 burpees over bar
4 push press (115/75#)
4 ring dips
Rest 1 minute
For the SWOD, on my last attempt I was able to power snatch 70# but I failed at the OHS. Oh, and if you didn't know, the gold standard in pull ups nowadays is the "belly to bar" pull up. I used a blue band for the pull ups, but even then I could only do chest to bar pull ups. Sheesh. Next thing you know they'll be asking us to do groin to bar pull ups.
My score: 65# (snatch complex); 5 rounds (blue band, 55#, parallette dips)
In 10 minutes, work up to a heavy complex of:
Snatch + Overhead squat
B. Metcon
AMRAP 20 minutes
100m sprint
2 belly to bar pull ups
4 push press (115/75#)
8 burpees over bar
4 push press (115/75#)
4 ring dips
Rest 1 minute
For the SWOD, on my last attempt I was able to power snatch 70# but I failed at the OHS. Oh, and if you didn't know, the gold standard in pull ups nowadays is the "belly to bar" pull up. I used a blue band for the pull ups, but even then I could only do chest to bar pull ups. Sheesh. Next thing you know they'll be asking us to do groin to bar pull ups.
My score: 65# (snatch complex); 5 rounds (blue band, 55#, parallette dips)
Tuesday, January 7, 2014
January 7 WOD: Running clock
What's better than doing an AMRAP? Doing three! Yay! Well, not really yay.
6 minutes AMRAP
5 dead lifts (225/135#)
10 lateral burpees over bar
50 double unders
Rest and transition 4 minutes
6 minutes AMRAP
4 hang power cleans (135/95#)
8 hand stand push ups
Rest and transition 4 minutes
6 minutes AMRAP (sets ascending by twos)
Power snatch (115/75#)
Bar muscle ups
I did the first workout as Rx'd but my DUs sucked. For the second one I did pike push ups instead of HSPU, and for the third one I tried to do strict pull ups with the blue band.
My score: 1 + 12 DUs (135#); 6 + 4 pike push ups (75#); 6 + 4 power snatch (55#)
6 minutes AMRAP
5 dead lifts (225/135#)
10 lateral burpees over bar
50 double unders
Rest and transition 4 minutes
6 minutes AMRAP
4 hang power cleans (135/95#)
8 hand stand push ups
Rest and transition 4 minutes
6 minutes AMRAP (sets ascending by twos)
Power snatch (115/75#)
Bar muscle ups
I did the first workout as Rx'd but my DUs sucked. For the second one I did pike push ups instead of HSPU, and for the third one I tried to do strict pull ups with the blue band.
My score: 1 + 12 DUs (135#); 6 + 4 pike push ups (75#); 6 + 4 power snatch (55#)
Monday, January 6, 2014
January 6 WOD: Burn
A. Skill
Work up to a heavy full snatch (12 minutes)
B. Metcon
3 RFT (25 minute cap)
10 lateral jumps
15 thrusters (95/65#)
20 knees to elbows
Plate overhead hold (45/35#) after each round -- duration must be the same as the time it took to finish the preceding round. There is a 3-burpee penalty every time the OH hold is broken.
The plate OH hold was pure agony. Sweat was streaming down my face and I was just holding the darn plate up. My shoulders were very much burnt after that -- literally hot to the touch. To think they're still achy from last Friday's WOD. I finished the 3 rounds but I still had a 2 minute OH hold to do when the time expired.
My score: 55# (full snatch); 3 rounds + 2 minute OH hold (55# thrusters; 15# plate)
Work up to a heavy full snatch (12 minutes)
B. Metcon
3 RFT (25 minute cap)
10 lateral jumps
15 thrusters (95/65#)
20 knees to elbows
Plate overhead hold (45/35#) after each round -- duration must be the same as the time it took to finish the preceding round. There is a 3-burpee penalty every time the OH hold is broken.
The plate OH hold was pure agony. Sweat was streaming down my face and I was just holding the darn plate up. My shoulders were very much burnt after that -- literally hot to the touch. To think they're still achy from last Friday's WOD. I finished the 3 rounds but I still had a 2 minute OH hold to do when the time expired.
My score: 55# (full snatch); 3 rounds + 2 minute OH hold (55# thrusters; 15# plate)
Thursday, December 12, 2013
Dec 12 WOD: Olys and pull ups
A. BBG/Skill
8 minutes: Warm up to 70% of 1RM snatch
5 minutes EMOM snatch 1 rep at 70-75%
Rest 2 minutes
8 minutes: Warm up to 75% of 1RM clean and jerk
5 minutes EMOM clean and jerk 1 rep at 75-80%
B. Cash out
2 sets for time:
25 pull ups
Only four people attended the 11 am class, including myself. Judging from pictures and chat conversations, the others are probably still wasted from last night's box Christmas party.
Anyway, I did real pull ups today! We were given 12 minutes to complete the two sets, so that was a lot of time. I was fretting about the pull ups and had asked Coach Jordan for advice. He told me to do pull ups for the first set, then ring rows for the second set. I agreed, but I knew that if I started with the pull ups I would most likely stick to it till the end. Success! And look, ma, no tears (on my hands, that is)!
My score: 55# (snatch); 90# (C&J); 9:39 Rx
8 minutes: Warm up to 70% of 1RM snatch
5 minutes EMOM snatch 1 rep at 70-75%
Rest 2 minutes
8 minutes: Warm up to 75% of 1RM clean and jerk
5 minutes EMOM clean and jerk 1 rep at 75-80%
B. Cash out
2 sets for time:
25 pull ups
Only four people attended the 11 am class, including myself. Judging from pictures and chat conversations, the others are probably still wasted from last night's box Christmas party.
Anyway, I did real pull ups today! We were given 12 minutes to complete the two sets, so that was a lot of time. I was fretting about the pull ups and had asked Coach Jordan for advice. He told me to do pull ups for the first set, then ring rows for the second set. I agreed, but I knew that if I started with the pull ups I would most likely stick to it till the end. Success! And look, ma, no tears (on my hands, that is)!
My score: 55# (snatch); 90# (C&J); 9:39 Rx
Monday, December 9, 2013
Dec 9 WOD: Double the difficulty
Why do they make Monday WODs difficult? They must know we (meaning, I) indulge too much at weekends.
Metcon:
Every 2 minutes for a total of 5 sets (10 minutes)
5 clusters (135/95#)
10 toes to bar
Rest 5 minutes
Every 2 minutes for a total of 5 sets (10 minutes)
5 ground to overhead (135/95#)
10 box jumps (30/24")
Clusters are squat clean to thruster, which means they really take a toll on the legs because you need to clean the bar every darn time before pressing it up. For the second WOD I reduced the weight to 55# because Tere had the brilliant idea of snatching it instead of doing a clean and jerk.
Another nasty WOD done and dusted.
My score: 5 rds (65#); 5 rds (55#, 24")
Metcon:
Every 2 minutes for a total of 5 sets (10 minutes)
5 clusters (135/95#)
10 toes to bar
Rest 5 minutes
Every 2 minutes for a total of 5 sets (10 minutes)
5 ground to overhead (135/95#)
10 box jumps (30/24")
Clusters are squat clean to thruster, which means they really take a toll on the legs because you need to clean the bar every darn time before pressing it up. For the second WOD I reduced the weight to 55# because Tere had the brilliant idea of snatching it instead of doing a clean and jerk.
Another nasty WOD done and dusted.
My score: 5 rds (65#); 5 rds (55#, 24")
Thursday, November 21, 2013
Nov 21 WOD: Snatch practice
A. BBG
EMOM x 10 minutes
Snatch complex: High hang snatch + snatch (70%)
B. Metcon
EMOM x 6 minutes
20 double unders
10 toes to bar
10 double unders
I had to scale wayyy way down on the metcon because Coach Jordan wanted us to finish the rounds as much as possible. He knew I wasn't super proficient in both the DUs and TTBs so he allowed me to do tuck jumps instead of DUs and V-ups instead of TTB.
My score: 55# (snatch complex); 5 rounds
EMOM x 10 minutes
Snatch complex: High hang snatch + snatch (70%)
B. Metcon
EMOM x 6 minutes
20 double unders
10 toes to bar
10 double unders
I had to scale wayyy way down on the metcon because Coach Jordan wanted us to finish the rounds as much as possible. He knew I wasn't super proficient in both the DUs and TTBs so he allowed me to do tuck jumps instead of DUs and V-ups instead of TTB.
My score: 55# (snatch complex); 5 rounds
Thursday, November 7, 2013
Nov 7 WOD: Push ups and DUs
A. BBG
5 sets (12 minutes)
Snatch balance + OHS (focus on technique and mechanics)
B. BBG
5 sets (12 minutes)
Power snatch complex: power snatch from high hang + power snatch from mid-thigh + power snatch from mid-shin
C. Metcon
3 RFT (8 minute cap)
25 hand release push ups
50 double unders
I was complaining about the DUs again and was saying how I knew it was going to slow me down when Coach Jordan called me out and basically said I shouldn't start thinking like that. Yes, my head is always messing with me!
My score: 50# (snatch balance); 55# (power snatch complex); 2 + 15 HRPUs
5 sets (12 minutes)
Snatch balance + OHS (focus on technique and mechanics)
B. BBG
5 sets (12 minutes)
Power snatch complex: power snatch from high hang + power snatch from mid-thigh + power snatch from mid-shin
C. Metcon
3 RFT (8 minute cap)
25 hand release push ups
50 double unders
I was complaining about the DUs again and was saying how I knew it was going to slow me down when Coach Jordan called me out and basically said I shouldn't start thinking like that. Yes, my head is always messing with me!
My score: 50# (snatch balance); 55# (power snatch complex); 2 + 15 HRPUs
Thursday, October 24, 2013
Oct 24 WOD: Running Jackie
A. BBG
8 x 2 snatch
* No touch and go; rest 10 seconds between reps. Rest 2 minutes after each set.
* Sets 1-4: Build up; sets 5-8: Work within 80-80% of 1RM
B. Metcon
Running Jackie
1000m run
50 thrusters (45/45#)
30 pull ups
I finished the thrusters with about 2 minutes remaining and I sooo very badly wanted to quit because of a sidestitch. I just wanted the time to expire and not be forced to do pull ups anymore. I did manage to get in 3 barely good pull ups before the 15 minutes were up. Cry, cry, cry.
My score: 70# (snatch); DNF - 3 pull ups, Rx
8 x 2 snatch
* No touch and go; rest 10 seconds between reps. Rest 2 minutes after each set.
* Sets 1-4: Build up; sets 5-8: Work within 80-80% of 1RM
B. Metcon
Running Jackie
1000m run
50 thrusters (45/45#)
30 pull ups
I finished the thrusters with about 2 minutes remaining and I sooo very badly wanted to quit because of a sidestitch. I just wanted the time to expire and not be forced to do pull ups anymore. I did manage to get in 3 barely good pull ups before the 15 minutes were up. Cry, cry, cry.
My score: 70# (snatch); DNF - 3 pull ups, Rx
Monday, October 14, 2013
Oct 14 WOD: Front squats and a pyramid
A. SWOD
Front squats
3 x 5 at 85% of 1RM
Rest 3 minutes after each set
B. Metcon
30 pull ups
20 box jumps (24/20")
10 snatch (135/95#)
20 box jumps
30 pull ups
My score: 105 (front squats); 7:53 (ring rows, 20", 55#)
Front squats
3 x 5 at 85% of 1RM
Rest 3 minutes after each set
B. Metcon
30 pull ups
20 box jumps (24/20")
10 snatch (135/95#)
20 box jumps
30 pull ups
My score: 105 (front squats); 7:53 (ring rows, 20", 55#)
Monday, October 7, 2013
Oct 7 WOD: Snatch day
A. BBG
Hang snatch
3-3-3-3-3
B. Metcon
EMOM 10 minutes
3 power snatch (135/95#)
6 toes to bar
9 box jumps (24/20")
I stuck with the 45# bar for the hang snatch practice. I used the same weight for the power snatch and did knees to elbow/chest. Then after the WOD, we stuffed our faces with the different kinds of cake that Rhona had brought from Bacolod.
My score: 45# (hang snatch); 5 rounds (45#; 18")
Hang snatch
3-3-3-3-3
B. Metcon
EMOM 10 minutes
3 power snatch (135/95#)
6 toes to bar
9 box jumps (24/20")
I stuck with the 45# bar for the hang snatch practice. I used the same weight for the power snatch and did knees to elbow/chest. Then after the WOD, we stuffed our faces with the different kinds of cake that Rhona had brought from Bacolod.
My score: 45# (hang snatch); 5 rounds (45#; 18")
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