More Snatching

Went to the 4:30 class. Not doing any single-leg bias work today.

Warm-up

  • Bottom Squat Hold
  • PVC Passes
  • Air Squats
  • Stretching
  • 3 Sets
    • 3 Hang Power Snatch
    • 3 Hang Squat Snatch
    • 5 Burpees

I used 20-25-30kg for my sets.

Weightlifting

All power snatches for me (or at least for heavy reps) until my back is feeling much better.

  • 3x40kg
  • 3×50
  • 3×60
  • 65
  • 70
  • 75
  • 80
  • 83
  • 3 @ 80

Wasn’t feeling the greatest with the 83 (183#), so I dropped off a bit and did some drop sets.

Conditioning

3 Rounds

  • 20 Hang Power Cleans (95#)
  • 20 Front Squats (95#)
  • 20 Push Presses (95#)

Wore my belt. My sets were all over the map. Rested more than I should have and finished in 10:47.

Active Life – Back Max

12:00 for quality

  • 10 Alternating Bird Dog
  • 10 Alternating Dead Bug
  • 20 Alternating Side Plank

Each rep was counted by doing a 2 breath hold and then switching sides. Harder than expected. I can see how this stuff is supposed to help with core stamina. Got through 10 side planks in the 2nd time through.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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