Strength
20 minutes to complete 10 sets:
Snatch x 1.1
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
Similar to last week’s snatches Feb 1
Metcon
For time:
5 Power Snatches (155/105)
10 Box Jump-Overs (24/20)
10 Power Snatches (145/100)
20 Box Jump-Overs (24/20)
15 Power Snatches (135/95)
30 Box Jump-Overs (24/20)
You may only use one barbell and must switch out your own weights.
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Snatch:
75/95/105/115/125/135/145×1/155×1/160x1pr!
Metcon:
14:23rx
Congrats on that pr, nice job!
Strength
33/40/40/45/45/50/50/55/55/60
Metcon 7:01
PS 55/40/40
(No 5# plates, needed to do 45# for second set)
16″ box steps
Strength
75,80,85,95,105,110,115,120,125,115
METCON
8:49
115,105,95
20″ box jump over
Strength:
95/135/155/175 wasn’t feeling it today, dropped to 135 and finished my sets with hang snatch, focused on form.
Metcon: 8:57 Rx
Strength
*form and full depth on snatch squat seem to be getting better…finally
45/65/75/75/85/95/95/95/75/75
Metcon
95/95/75 power snatch
Used rolled up mats for Box jump overs
6:55 time
Snatch 1.1
35,40,45,45,50,50,55,55,55,60- PR today at #65. That’s a 3 pound up since last PR. Yea
Metcon-8:26
55,50,45
Box steps over the the box16 inch. Due to ankle injury
Good job!
squat snatch 1.1 : 63/65/70/72/75/83/88/90/ 95f, 95 x1 PR, 95f–under it but rt shoulder/arm soft, out of time so 1 set short
8:40
83/73/63
20″ bench
Congrats on that PR! Triple digits soon!
Strength- 65/75/75/75/85/90/75/75/75/75
Weakest hardest move for me!
Metcon: 8:43 75# 24′ box.
Squat snatches: worked from 55# to 95# which is a PR! (100F)
Metcon: 80#/75#/70# (I did 85×2 then failed so I dropped to 80#x 3 on the first set)
20″ BJO
11:09
Another PR! Congrats!
Strength
Worked up to #90
Metcon
6:39
Snatch 85/75/65
Sub #35 kb goblet squat for obj
Strength. PR Muscle snatch 130!
Metcon 8:58
You rocked it, good job!
More next time!
Round 2
Strength
Worked on power snatch up to 145 PR
METCON =8:30 went heavier
Power snatch 105/105/95
Rolled up mat for Box jump overs.
Squat Snatch 1.1
95/115/135/155/175/185/205/225×1 pr!!
Metcon – 6:54 rx
4:30 class
63/73/83/93/103/115/120/125/130/135 (PR)
Got 90% of 140..should get it within a month
Power Snatches til 115 when I started split snatches
Metcon
7:52 RX
Josie worked up to 65# on snatches for a PR then hit her shin/knee on first round of metcon and had to quit.
@home
No strength
Metcon
7:29
Subbed Power clean 93#/88#/83#
20″ box step up & over
Strength
Squat Snatches
33/33/40/40/45/50/55/55/60/60
**Been a long while since I’ve done any snatches. First time since I’ve been back. Old 1-rep max is 75#. Focusing on technique since it’s one of my weakest movements.**
Metcon
PS 55/50/45
BJO – 20″ box I had was a little wide for my liking to safely jump over so I used a bench w/ 25# plate (roughly 20″).
9:38
Strength : 65/75/80/80/95/95/100/100
All squat snatches and all felt good this is under my PR worked on speed and form
Metcon : 9:25
95/90/85 first two sets singles last sets of doubles
Box step overs
Strength:
Squat Snatch: 33/35/35/38/38/38/35/35/35/35 (Worked on better technique. Wasn’t feeling very strong)
Metcon:
For time: 6:46
5 Power Snatches: 40#
10 Box Jump-Overs (12″) jump over
10 Power Snatches: 35#
20 Box Jump-Overs (12″) jump over
15 Power Snatches 35#
30 Box Jump-Overs (12″) jump over
Strength:
Snatch: 33/35/40/45/45/50/50/55/60/65 (keeping form was tough over 60)
work on using hips
Metcon:
For time: 10:24
5 Power Snatches: 55#
10 Bench Jump Over
10 Power Snatches: 50#
20 Bench Jump Over
15 Power Snatches 45#
30 Bench Jump Over
[…] minutes to build to a 2 rep max Snatch, any style Similar to February 11 but with no pause between […]