Max out
During our previous couple of programming cycles while we were “resetting” and going back to basics, we heard a lot of requests to “just move some weight around”. Â Well, here’s your chance.
Don’t think it will happen with out precision and technique, but it will also require an aggressive need to move the bar fast.  Be patient as you get the bar from the ground to your hang position and then LET LOOSE!  CrossFit doesn’t get much more fun than this.
The WOD once again has us using a percentage of our 1 rep max (hey, look at that, we will all have one to work from today!) to keep the intensity high. Â Try to get through the 7 power snatches fast and unbroken (touch and go) and you’re in for a real good time!
STR:
Power Snatch
Find your 1rm
WOD:
5 rounds
7 power snatches @ 50% of today’s max
14 box jumps (24/20)
ALSO: don’t forget the cookout/dance party this Saturday, 10/5, 6pm at the gym! Â We will be grilling meats and invite you to come and bring other foods (your own meats to grill if you like. Â Or something else…) and join us for what is sure to be a great time! Â KP has promised a disco ball. Â This will be a BYOB event. Â Hope to see you there!
STR: 105#. I got 110# up, but had to press it a bit.
Wod: 5:58rx+ (24″ box, 55#). The snatches felt SO light after the heavy 1RM sets.
Snatch: 105#
WOD: 7:52Rx (24″, 55#)
Whyyyyyyy do parties get scheduled when I’m out of town?!?!??! Guess I’ll have to catch the meat/dance WOD some other time. Gotta run 26.2 this sunday ð
Ohh booooo … but good luck with your marathon! You are gonna rock it!
PS: 75# PR
WOD: 7:14 Rx (40#)
Need to work on dropping under bar quickly.
Nice work throwing sunshine 6:30!
Wish I could be at the BBQ, but my flight back from Florida was rescheduled from 3 to 5:30, so I doubt I would be able to get there before 9, at which point I expect all the food will be gone. Boo.
Snatch: 135# That was pretty easy so I figured 155 would be doable, but I was wrong. I did work on my form but couldn’t get it overhead.
WOD: 6:01 70#, 24″ box. Thanks for the push on the last round KP!
Power Snatch: 145# PR
I’m so much better from the hang…
WOD: 6:04 (75#, 24″)
Snatch: 70#
WOD: 8:06, 35#, 20″
Snatch: 85# PR by 10# … I’m coming for you 90#!
WOD: 6:45 rx at 45#
happy to be back!
snatch: 80# w confidence (PR!); managed one at 85# but definitely fluke-y. would love to spend a month working on snatch drills!
WOD: 6:59 as prescribed: 40# snatches; 20″ box
snatch: 155#
wod: 8:40 rx, box jumps were slooowwwwwww
if I may indulge for a moment…we sometimes say (maybe kinda jokingly) that a squat snatch is just a failed power snatch. this is actually no joke, it’s 100% true and is a fantastic way to practice pulling yourself under the bar. rather then just getting the bar to your chest (or wherever) and then bailing, Get Under It. Don’t let yourself fail standing up. Conversely, even when you’re attempting a full squat snatch, mentally approach it as a power snatch. This can help tremendously with achieving full hip extension, a full, strong third pull, and a solid catch. anyway, just thought I’d share a few things I’ve learned…
Power Snatch: 145#, did 155# but it was questionably a squat snatch.
WOD: 6:52rx, 75#
This definitely felt better than Elizabeth last week.