HPA- Gold
A. Snatch; build to a max
B. Front Squat; build to a max
C. AMRAP UB Kipping HSPU x1 set
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30 Muscle Ups For Time
HPA- Blue
A. Snatch, build to a max
B. For Time:
10 Squat Snatch @ 65% of A
10 Squat Snatch @ 70% of A
10 Squat Snatch @ 75% of A
10 Squat Snatch @ 80% of A
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rest as needed
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150 wall balls for time (20/14)
* 2 different scores for snatches and wall balls , not one workout
HPA - Grid
A) Shoulder to Overhead, Build to tough 4 rep
B) Squat Snatch, Build to max
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For time:
30 Squat Snatch @ 155lb / 105lb
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10 min EZ pace row
Gold
ReplyDeleteSnatch- 195# (PR)
FS- 265#
HSPU- 28
30 MU'S- 6:13
Blue
ReplyDeleteA. 185# (first snatch session after over 10 months except for last weeks PS; strong first and second pull but not aggressiv enough on third pull, did not feel solid overhead)
B. I had to stop after 11 reps because of my old shoulder issue, just to much volume for me today after such a long break. I would need light to moderate weight practice, very conservative with some shoulder stability and ext./int. rotation drills to get back.
C. 7:19 min (15/15/15/15/15/15/10/10/9/5/5....) currently are my legs the limiting factor
Snatch 215
ReplyDeleteFs 315
Hspu 22
Mu 10:05 need technical help bad!!!!!!
Blue
ReplyDeleteA. 125#. Weight felt light but main issue was catching it. This was my second time snatching into a squat in the last two years and last time I think I did the same weight or slightly less. Also have had a tweak in my left wrist that doesn't seem to want to go away.
B. Only did 5 reps and called it quits due to my wrist being aggravated.
C. 10:55. more than 3 mins slower than my PR. I dogged the hell out of this.
Blue
ReplyDeleteA. 140lbs (PR)
B. 16:30
C. 7:36
My snatch is something I need to work on. Either I don't pull in a fluid motion or I don't bring the bar up far enough to hit my hips. When I got to the 4 RFT, my main limiting factor was that I did my math wrong. There was such a scramble for weights that I accidentally went too high, doing 65%-70%-80%-90%. Pretty sure that's why my time was terrible.
By the time we got to Karen I didn't want to squat anymore. Tried to stay as efficient as possible and threw the ball just high enough to count. Even though I gave myself a few no-reps because some didn't quite make it over the line, I think the pros outweighed the cons in this strategy.
Rob
ReplyDeleteBlue
Snatch max: 145
Snatch wod: 8:42.
Wall ball wod: 9:14
HPA-Blue
ReplyDelete5'1" 118lbs.
Snatch squat: 95 lbs.
WOD: 7:56
150 wall balls: 9:28
HPA-Blue 5'9 185
ReplyDeleteSquat Snatch 1 RM: 165
Snatch WOD: 14:38
Wall Ball WOD: 7:33
Zack Imboden
ReplyDeleteGold
A) 195# (-10 from PR)
B) 315 ties PR
C) 18
D) 8:01
traveling, sleep/nutrition/activity has been poor and it shows, and I'm a few days behind
Blue 6'2" 180lbs.
ReplyDeleteSquat Snatch 1RM: 140# (was more of a power snatch, but either way a PR)
Snatch WOD: 14:55
Karen: 10:06
My snatch form is in need of help. I have difficulties trusting fully sitting down in the squat and therefore am not able to punch my arms through - at least fluidly. I really should pop for OLY shoes as well.
During Karen I took way too frequent and long breaks. Timing and ball position were not in sync.
Blue
ReplyDeleteThomas Cally
Squat Snatch: 185
AMRAP : 14:17 (120,135,135,145)
Karen: 6:51