All the snatches today!
Weightlifting Monday?!?!
OT2M x 7
1 Snatch
Squat Isabel
30 Squat Snatch @ 135/95
Box Brief
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2k Row – 7:22
Horseneck – 4:59 (30# med ball squat cleans for power snatches)
Whoops… this was meant for yesterday.
OT2M x 7
1 Snatch @85
Squat Isabel
30 Squat Snatch @65 7:42
WLM – 105/115/115/125/125/135/145(fail)
Squat Isabel – 4:23 @ 95#
š Monday
Squat cleans:
65/75/75/85/85/85/95 focused on form
30 squat cleans @75 6:36
Snatch 165# 10lb OR
Squat Isabel 115# 4:50
WLM
Squat snatch = #60
Isabel
#40 30 squat snatches
One of the hardest technical moves in CF
Oops
Time: 4:08
Snatches: 65-75-85-95-95-105-105
Squat Isabel: 5:10 @ 75#
Snatch: 65#. Squat Isabel: 5:54 @45#
Cleans: 185-267# (2lb. PR)
30 Sq. Cleans @155# – 4:50
Snatch: 75|95|115|125|135|135|135
Snatch Isabel: 5:20 (105#)
3rds: 16 strict pull ups (red band) / 16 push ups
Max’s Homework:
One thing I could have done better: Paced Isabel better from the beginning. Went a little quick out of the gate even though Max warned us!(sometimes T-Swift does that to you)
One thing I was happy about: My patience at the bottom of my heavier snatches. Happy being able to get 3 at 135.
Snatch @80 trying to get comfortable getting under the bar, not easy!
Squat Isabel @65# 4:20
EMOM12, Snatch Complex (power snatch + OHS + squat snatch) @95#
Isabel(power)-3:58
then, on the :90 for six rounds, 3 OHS’s (135,145,155,165,175,185)
Perspective is everything…a 4 minute Isabel time is nothing special in the grand scheme but I can distinctly remember failing at 135 in open WOD 13.1. I couldn’t get one rep at that weight in 10+ minutes. So, one every 8 seconds for 4 minutes isn’t so bad.
Snatch: 1 x 65, 2 x 75, 4 x 85# (failed final)
Squat Isabel
65# 5:18
EMOM 8 – 10 ring rows, focusing on lat pull, full extension neg.
DUA practice (not coming today)
What I did well: Moving from pos 3 to 2/jump was fluid and I didn’t re-jump. that’s a huge win especially as the bar gets heavier.
What I need to work on: Lock out/punch under. Right elbow didn’t want to lock out today and made my OHS wonky. Time for voodoo floss and banded distraction!
1. Snatch practice – built to 140, working in hip extension.
2. Snatch Isabel – 4:16 115
Went well – punching under
Work on hip extension
3. Midline – 3 rounds:
20 back rack reverse lunge 100#
20 dbl kb Russian swing 35s
20 weighted sit-ups 10/15/20#
WLM:
55-65#
Snatch Isabel:
6:15 #55
WLM
110# EMOM
5:34 @ 115# (Squat Clean)
Lungs are still on š„
65# – 90# snatch (Plus a weird muscle snatch type move at 95# that looked like š©)
70# squat Isabel
Whoops forgot my time for Isabel! 4:46
WLM: 95#-160#
95# @ 3:16
OT2Mx7 squat snatch: 115# – 185#
Squat Isabel: 5:17 Rx
OTM worked to 95
Squat Isabel 6:32 @75
125# / 4:02 @ 95#
OT2M – Worked from 35-65# (NEW PR)
Squat Isabel: 2:41 @35# (Probably should have went with 40 or 45# but still working on feeling comfortable under the bar since this one of the harder barbell movements for me. Overall happy with my performance. Looking for more weight next time).
OT2M x 7 SS: 75 – 145#
Squat Isabel: 5:04 (95#)
OT2M: 80 – 120#
WOD: 6:15 RX
OT2M- 115-185
Squating Isabel- 5:04rx
Squat clean sub- 205#. Fail 225#
155#. 30 squat clean sub – 5:35
beastmode
OT2M – 115
Squat Isabel – 5:05 @ 95#
OT2M build to 60#
Squat Isabel – 4:52 @ 45#
Working on snatch form (which needs a lot of work)
OT2M Squat Cleans – 250#
30 SCs – 6:02 @ 135#
OT2M – 235#
Squat Isabel – 3:20 rx
OT2Mx7 Squat Snatch: 115# ā 170#
Squat Isabel: 4:11 Rx
100#
5:30
OT2M: 130#
Squat Isabel: 6:51 (95#)
OTM2: #70 working on not pulling too soon
Squat Isabel: 4:42 @ #55
OT2M Squat Snatch – 70#
Squat Isabel – 4:32 @ 55#
OT2M Squat Snatch: 95->130# (10# PR)
Squat Isabel: 4:41 @ 95#
OT2M Squat Snatch 85-115#
Squat Isabel: 6:50 Rx
WLM: 135-205#
Squat Isabel: 4:01RX