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Sunday
Jun132010

Power Snatch

3-3-3-3-3
(E1/4) Sets Across or Max Effort

Snatch Pull
3-3-3

Post loads to comments.
compare to 3.29.10

DIY Assistance Work
GHD Sit-Ups 3x10
or
Weighted Sit-Ups 3x15

Gabrus
Gabrus on Thrusters during, "The Brooklyn Lyceum"

Happy Birthday, Rob M!

Write one WOD using the following three movements: Rowing, Thrusters and Double Unders

Reader Comments (19)

500m row21-15-9thrusters/double unders500m row
June 13, 2010 | Unregistered Commenter.DMG
mine's similar, but..

row 1000m10 thrusters10 DUs8 thrusters20 DUs6 thrusters30 DUs4 thrusters40 DUs2 thrusters50 DUsrow 1000m

wow, that sounds awful now that i'm actually looking at it..
June 14, 2010 | Unregistered Commenterstephaniep
snatch125x3x5(185 looks waaaay harder now).

Row 500then 200 doubles, every time you stop. grab the bar and do a thrusterrow 500
June 14, 2010 | Unregistered Commentergabrus
Excellent coaching by Jeremy this a.m.. Also, just registered for the Queens and Bronx 1/2 marathons. Running on the CFSB (Crossfit South Brooklyn) Team.
June 14, 2010 | Unregistered CommenterMike W
3 rounds for time:500m Row20 Dumbbell Thrusters50 Double Unders
June 14, 2010 | Unregistered CommenterDan Rx'd
1000m row10 thrusters30du

500m row20 thrusters40du

250m row30 thrusters50du

June 14, 2010 | Unregistered CommenterAsta
With one minute of rest between rotations:

Partner fight wod.

Partner A rows 500 meters while partner B does 3 95lb thrusters and max du for duration of the row.

Then switch.

5 rounds, decreasing distance by 100 meters a round. Scored as total double unders. Greater number between partners wins.
June 14, 2010 | Unregistered CommenterMalcolm
"The Swirly"

21-15-9

Row (calories)

put your nose on a whiffle ball bat and spin around

One arm Thrusters (50lbs)

DU



June 14, 2010 | Unregistered CommenterWillie
Fun noon class with Coach Jeremy. Learned a LOT about the snatch, which remains a mysterious and elusive movement.

WU: 53x3, 73x383x3x2, 73x3x3. Scaled back the weight because my form was falling to crap. As I recall I got up to 75 for 3 last time we did this, so I feel OK.3x3 snatch pulls @93. These felt great.3x10 GHD situps.3x10 white band strict pullups.

I like Dan's workout, except I'd modify it to be 10 thrusters and make them heavy--50/30 or something.
June 14, 2010 | Unregistered CommenterCharlotte
great class with coach jeremy, deb and charlotte.

WUfoam rollpower snatch progressions.5xsnatch pull, powere snatch, ohs

WOD(75x2 95x5 125x3)145x2 145x3x2hamstrings are too tight.

ACC WKsnatch pull 165x3x3GHD SU 10x3
June 14, 2010 | Unregistered Commenter.DMG
I like DMG's WOD, except I think the DUs should be 42-30-18.
June 14, 2010 | Unregistered CommenterMatt U.
First time taking the noon class. Nice to take with McGrath and Charlotte. Thanks for the progressions Jeremy. They helped clean some stuff up.

(44x3,49x3,49x3) 53x3x5 Starting to get the sense of this movement. I have an idea of how I want it to feel, just need to be patient I guess. Hard to find that balance between thinking it through and getting out of your own way.

snatch pull at 58x3x3

GHD 3x10. Liked the GHD as a means to help find that 2nd pull moment in the power snatch.
June 14, 2010 | Unregistered CommenterDeb
PSn (3): (33, 63, 73) 83x3x5snatch pull: 103x3x3then went back and did another set of snatches at 83, and david was right, they felt a whole lot lighter

acc work: a few frustrating pull-ups and 3x10 GHD sit-ups
June 14, 2010 | Unregistered Commenterkatie
Alright, the captains back! happy to hear that your clavicle is continuous again.

I like the penalties Gabrus incorporated, the novelty and wrench from willy and the fun competition and scoring of Malcolm's workout. mine was no way near as original.

100 double unders20 thrusters1000 meter row20 thrusters100 double unders

tonight: power snatch 5x3 105,100,100,105,105

handstand pushups: 2,2,3,3,4 looking for a starting point to work these through the next cycle.
June 14, 2010 | Unregistered CommenterJMD
Snatches: progressions @33, 53x3, 63x3, 73x3, 83x3x5, snatch pulls 103x3x3, snatches 83x3.

Great to have Katie back! Even if she is a slave driver and makes me do extra sets of snatches.

workout "Cutie Pie":For time60 double undersrow 50040 45lb thrusters



June 14, 2010 | Unregistered CommenterLaurel
Lots of fun snatch practice tonight.

After a good warmup did these across at 95. If I am staring intently at a single point I can avoid my awful head duck. If I look away even a little I doge with my head.

Did the snatch pulls at 145. Felt good. Did a couple of single snatches after at 115 which didn't have the head duck and felt light as could be. Nice. I think so long as I can stare intently at an object I may have finally kicked the dodge tick.



June 14, 2010 | Unregistered CommenterMalcolm
Fun with snatches, 115x5 then 125 across for the remaining 4. Still pretty wonky with my form, muscleing/willing the bar overhead. The heavy pulls helped a ton. Happy to have this in the rotation for this cycle, super fun movement.
June 14, 2010 | Unregistered CommenterNoah
So I didnt read my log before I went today and had a tough time.

I did warmup at 75, 95, then jumped to work at 105 which got a lot tougher quickly. Despite struggling a bit I went up to 110 and that was a failure.

I thought I had gotten up to 125 last cycle so I was basing it off that. However my last cycle max was at 110-115--so I was basically there today--duh.

Guess I have something to work on next week.
June 14, 2010 | Unregistered CommenterShawnS
snatches!

53x3,63x3,73x3,78x3x2

snatch pulls at 98x3x3

then went back to the snatch and got 83 which is a PR (i believe)

great to see david back - remember to TAKE IT EASY killa' (speaking from experience!!!)

3x10 GHDs

handstand practice, feeling more comfortable doing free standing handstands

handstand push-up practice, a bunch of sets of 2 and 3 w/ 2 abmats.
June 15, 2010 | Unregistered Commenterstephaniep

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