Archive for the snatches Category

Back to back

Posted in back squats, box jumps, burpees, christine, cleans, dead lifts, fran, jerk, kettle bells, rowing, snatches, wall ball on May 26, 2017 by coughingsparks

Tuesday I went to the gym late in the day, which I don’t usually do. First was Christine, 3 RFT:

-500m row
-21 BW DL (208#)
-21 box jumps

This took forever, 31:33. I don’t think it was supposed to take that long, but I pulled those reps one at a time and it took a while.

Following that, I was supposed to have done 20-minute EMOM, another “stamina:”

-Even: 12-calorie row
-Odd: 15 wall balls

I made it through eight minutes of this and then stopped. I think this was supposed to be one of those days that’s divided, but obviously that’s not practical most days.

Wednesday: I went back the following morning, which didn’t go very well, but at least the lifts were light:

1.) Power clean: 110x3x3
2.) Clean pull: 125x3x3
3.) Back squat: 130x3x3
4.) Fran: 21-15-9
-Thrusters 65#
-Pull-ups

This was about my slowest Fran ever, almost doubling my time at 15:31. Again, doing the pull-ups one at a time.

Today was:

1.) Snatch:
60×2
65×2
70×2
75x2x2

2.) Clean and Jerk:
95×2
100×2
110×2
115x2x2

3.) Front squat: 115x3x5

4.) 4 RFT:
-15 calorie row (was supposed to be the Airdyne, but they were all in use)
-18 wall balls
-15 KB swings 35#
-12 Burpees

This went better than I thought it would, at 15:53. Finished up with mobility.

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Another mix

Posted in back squats, grace, kettle bells, overhead squats, pull-ups, push-ups, snatches on May 22, 2017 by coughingsparks

Saturday was the Regional Event 5 to start, 21-15-9:

-MU
-One-arm KB OHS (80/55)

11-minute time cap

I did kipping pull-ups and got through 76 or something like that. It came down to the kipping pull-ups, as it usually does; it didn’t take me long to be doing them one at a time. I did the OHS at 35#, which was actually one of the heavier weights in class. I finished with a make-up from Friday from Bergeron Comptrain, back squat:

165×3
170×1
165×3
175×1
165×3
180×1

Today was:

1.) Power snatch: 75x3x3
2.) Snatch pull: 85x3x3
3.) OHS: 85x3x3
4.) Grace, 30 C&J for time at 95#. This did not go all that well, and I added a lot of time on, although TBF, I hadn’t done it in over 2 years. I got 3:43, up from 2:54. Room for improvement. I should have pulled 15 reps in a row instead of ten. Oh well.
5.) EMOM 16 minutes:

Even:
-2 MU (I went for strict pull-ups)
-4 HSPU (push-ups, of course)
-8 KB swings 32kg/24kg

Mix

Posted in box jumps, burpees, cleans, jerk, snatches on May 19, 2017 by coughingsparks

Today I started with the CFP workout, which was 15-minute AMRAP, 4 rounds, in one-minute increments:

-1 minute box jumps
-1 minute burpees
-1 minute V-ups (suitcases)
-1 minute rest

I got 50, 51, 52, 52, pretty consistent. Then I did some Bergeron stuff from today, but didn’t have time for all of it, so I did the snatch:

65×3
70×3
75×2
75×2
80×1
80×1
85×1

Next was the clean and jerk:

100×3
110×3
115×3
125×3
130×2
135×1
135×1
135×1

Four days

Posted in back squats, burpees, cleans, double unders, front squats, helen, jerk, pull-ups, rowing, snatches, wall ball on May 16, 2017 by coughingsparks

Friday:

1.) Snatch:
55×4
60×4
65×4
70×3
75x3x2

2.) C&J:
100×3+1
110X3+1
115×3+1
125×3+1
130×3+1(x2)

3.) BS:
155×4
165×1
155×4
170×1
155×4
175×1

4.) 3 RFT:
-400m row
-21 burpees
11:08

Saturday, took class:

2 RFT:
-30 wall balls
-15 MU (pull-ups)
-30 alternating pistols (BW lunges)
-50 (25) DU

14-minute time cap; 13:10

Monday:

1.) 3 RFT:
-10 PC 95#
-10 Jerk
-10 FS
-50 DU (25)

13:15

2.) Hang snatch:
60×4
65×4
70×4
75x3x3

3.) Hang snatch pull:
80×5
85x5x4

4.) BS:
160×5
170×1
160×5
175×1
160×5
180×1

Today:

1.) Helen-on-a-boat, 3 RFT:
-500m row
-21 KB swings 35#
-12 PU
17:23, 4 1/2 minutes slower than last time, did the pull-ups one at a time, so there you go.

2.) Stamina, EMOM:
-Even: 6 BMU (3 jumping BMU)
-Odd: 15 wall balls

Dust this off

Posted in dead lifts, pull-ups, push-ups, rowing, snatches on May 9, 2017 by coughingsparks

Haven’t posted in months. I’ve decided to start sort of doing my own thing, still at Crossfit Pallas. Group fitness there has been making me miserable lately, so I’m starting to do Built By Bergeron as of today and will do this for a little while, I think. I need a change. Oh, and I’m going to need to go on a cut, sadly because I am more doughy (and by doughy I mean bad at gymnastics) than I’d like. In any event, today’s programming was:

1.) AMRAP 3 minutes:
-12 calories on the Airdyne (I used the rower because every Airdyne was in use)
-12 power snatch 65#
-Rest 3 minutes
AMRAP 3 minutes:
-12 cal row
-8 power snatch 80#
-Rest 3 minutes
AMRAP 3 minutes:
-12 cal row
-4 power snatch 95#

I got 1 + 19, 1 + 16,, and 1 + 13 respectively.

2.) For time(?):
-12 MU (red-banded strict pull-ups)
-30 HSPU (push-ups)
-8 MU
-20 HSPU
-4 MU
-10 HSPU

Even with my scaling, I did it in 15:38, but I really tried to be a stickler for form. I’m sort of like, whatever, I need to improve in gymnastics so much that it sort of doesn’t matter.

3.) NOT for time, 3 rounds:
-30 GHDs
-15 DL 155# (was supposed to be 185#, but I didn’t feel equal to that on my first day).

I have to admit that I broke up the GHDs, as I haven’t done them in a while. All in all, it took over 90 minutes to do the day’s programming, but it felt good. I was by myself, which I mostly prefer and got to listen to my own music. I did some mobility, but I am probably going to be hurting tomorrow.

Monday through Friday

Posted in back squats, box jumps, burpees, competition, dead lifts, jerk, pull-ups, snatches on January 27, 2017 by coughingsparks

Monday was AMRAP 13 minutes:

6-4-2
-Full snatch
-Ring MU

The snatch weight was supposed to increase on each and was way heavier than I felt like doing, so I stuck with an empty 35# barbell and did kipping pull-ups and got three or four rounds, I don’t remember.

Tuesday I skipped completely because it was a snow day and I didn’t feel like driving and didn’t feel like taking my daughter and didn’t have anyone to watch her.

Wednesday was 13.2, 10-minute AMRAP of

-5 STO (115#/75#)
-10 DL
-15 Box jumps (24″/20″)

Did better than the actual open, where I got 6 + 12, and did 7 + 10, but I stepped this time and I’m not 100% sure I did that last time

Today was 3×10 back squat, was supposed to be at the same weight as last week, but that wasn’t happening, so instead of 155 it was 145#, followed up with 50 bar-facing-burpees for time with a 5-minute time cap. As I suspected, it turned into an AMRAP for me and I got 43.

Friday, Saturday, Monday, Tuesday

Posted in box jumps, burpees, cleans, dead lifts, double unders, knees-to-elbows, pull-ups, push-ups, snatches, wall ball on January 3, 2017 by coughingsparks

Friday: 0:00 – 8:00: AMRAP:

-8 HSPU (push-ups)
-10 Squat snatch (115/85)
-15 box jumps

8:00 – 15:00: establish 1RM snatch

I don’t remember what I got for the first one, five and something maybe with 55#. I did meet my snatch PR at 115#, but of course it was a power snatch.

Saturday: 22-minute relay-style partner AMRAP:

-8 bar-over burpees
-6 front racked lunges 135/95
-4 muscle ups

We did it with 65# and regular pull-ups (or jumping pull-ups) and got 10 plus something.

Monday: Squat clean, which was 150# and then 6-minute AMRAP:

25 bar-facing burpee buy in and then:
-4 DL at clean weight
-40 DU

Did 20 DU and got 2 plus something. It was slow, it was the slowest in class.

Today: 15-minute AMRAP:

-5 squat snatch (185/125)
-10 TTB
-15 Wall ball

I started at 55 and had to drop to 35, unfortunately and did KTC and got 6 plus something.