Simple Complexities

Snatch Complex (x8)

Power Snatch

+

Overhead Squat

+

Hang Snatch

+

Snatch

(Complete the entire complex without re-gripping)

THEN... 10 x 100m sprint, full recovery

Only made it about 5 rounds of each... I think mostly due to class size. I liked the complex a lot, it really helped me feel the difference in each movement, no matter how subtle. The hang snatch portion was the most uncomfortable for me... dunno why its so awkward really, but I kept wanting to catch it in the power position. My form actually got better as the load went up. With the lighter bars I was pulling the bar too far back (behind my head) and losing balance. Working sets were 45, 65, 85, 95, 105, and 115lbs.

The sprints were kinda silly. We did them in the street, uphill, in huge heats. I stayed consistent at 13 sec per round... we only did 4 before wrappin it up for the day, traffic started to become an issue. Even still, I can't wait to feel my hammies tomorrow... gonna be doin some serious CrossFit shufflin'.

Pins And Needles

Power Clean
10-5-3-1-1-1-1-1

Secret Service Snatch Test:
10 minute,s max one-handed snatches @ 1.5 pood (53#)

First day back from about a 3 week hiatus... felt good*. Worked with J. Rader and scored a 15# PR on the cleans. The loads were 95-115-135-165-175-185-190-195. Got a lil ugly towards the end (was going wide with my stance and losing lumbar) but got it up nonetheless.

Went with 44# kb's on the snatch test. Alternated 5 per hand and took small breaks after each 20. It was raining and humid so I kept having to re-chalk. I ended up with a mediocre 147 reps. Shoulders felt good, but I was gettin gassed and wanted to barf on more than one occasion. Guess that's what first days back are all about.

Weight: 167.9 (without shoes)


*felt good but hammies/calves were sooper tight and got a touch of plantar faciaitis in the right foot

Shake, Rattle, and Roll

Press, Push, Swing!
1. Press 1RM in 4 minutes
2. Tabata push-ups
3. AMRAP KBS in 4 minutes (m1.5/w1 pood)

With an empty bar as your starting point, add or subtract weights as needed on a 4 minute timer to determine your Press 1RM; once the 4 minutes is up, you have a 10 sec break before you begin 8 sets of Tabata Push Ups (20 sec work/10 sec rest) scored by the lowest # of reps you do in a set; once you have finished your last set of push ups, you have 10 sec before embarking on a 4 minute swing session with your favourite piece of metal for total reps.

Press: 125#... Check
Tabata: 15/15/15/15/11/11/9/9... Check
DB Snatch: 56 @ 45... Check
Patty-cake Abdominals... CHECK!

Total: 190

Clocked-Out

Hang Power Snatch
3-2-1-1-1

5 rounds, not for time:
1 strict muscle-up + 10 ring dips

Unbroken Wall-Ball:
10 sets of 10 unbroken wall-ball for time, 20 pound ball

125# (a little ugly, came forward a bit)
5 rounds: 1 strict mu and 8 (mostly) strict ring dips
Not sure of my time on the wallballs... finished after Rylan, but pretty sure I did more than 100