1.) Every 2 minutes for 10 minutes 1 Snatch adding load each round working up to session 1RM
then
5 minute AMRAP
Snatch @ approx 90% of established 1RM
Note: Just lifting no expectations of reps
*2.) Every 3 minutes for 5 rounds 3 Snatch High Pulls establishing a session 3RM
then
3 Snatch High Pulls @ 95% of 3RM
2 x 3 Snatch High Pulls @ 90% of 3RM
*3.) Every 3 minutes for 5 rounds 3 Snatch High Pulls from High Hang establishing a session 3RM
then
3 Snatch High Pulls from High @ 95% of 3RM
2 x 3 Snatch Pulls from High Hang @ 90% of 3RM
1.) Unbreakable
20 minute cap
10 Unbroken Double Unders
Run 400m
20 Unbroken Double Unders
Run 400m
30 Unbroken Double Unders
Run 400m
40 Unbroken Double Unders
Run 400m
50 Unbroken Double Unders
Run 400m
Note: Scale the double unders to 5/10/15/20/25 or 2/4/6/8/10 or unbroken singles if your double unders are not yet up to par.
*2.) 3 rounds
5 Back Squat 335/235lb (approx 80%)
20 cal Assault Bike
*3.) 10 minute EMOM
1 Clean
1 Rope Climb
note: You pick the weight for the clean, intention is to be heavy.
*4.) 4 Rounds
12 Reverse Hyper
10 Bent Over Barbell Row, supinated grip
8 GH Raise
then
5 minute AMRAP
Snatch @ approx 90% of established 1RM
Note: Just lifting no expectations of reps
*2.) Every 3 minutes for 5 rounds 3 Snatch High Pulls establishing a session 3RM
then
3 Snatch High Pulls @ 95% of 3RM
2 x 3 Snatch High Pulls @ 90% of 3RM
*3.) Every 3 minutes for 5 rounds 3 Snatch High Pulls from High Hang establishing a session 3RM
then
3 Snatch High Pulls from High @ 95% of 3RM
2 x 3 Snatch Pulls from High Hang @ 90% of 3RM
1.) Unbreakable
20 minute cap
10 Unbroken Double Unders
Run 400m
20 Unbroken Double Unders
Run 400m
30 Unbroken Double Unders
Run 400m
40 Unbroken Double Unders
Run 400m
50 Unbroken Double Unders
Run 400m
Note: Scale the double unders to 5/10/15/20/25 or 2/4/6/8/10 or unbroken singles if your double unders are not yet up to par.
*2.) 3 rounds
5 Back Squat 335/235lb (approx 80%)
20 cal Assault Bike
*3.) 10 minute EMOM
1 Clean
1 Rope Climb
note: You pick the weight for the clean, intention is to be heavy.
*4.) 4 Rounds
12 Reverse Hyper
10 Bent Over Barbell Row, supinated grip
8 GH Raise
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Barbi Gossen
19:10, single unders after I couldn’t string a DU together for my life.
100#, 85# for 20. 10 rounds 5-7 HSPU from floor, 3 strict pull ups.
8
0
Bradley Boockmeier
12:30 or 12:20. So we’re gonna say 12:20 :)
New Snatch PR at 240#!! Then 12 at 205#
4
0
Erin Buntin
CrossFit Southie with Jimbo
140#OHSx3; WOD 11:47 30-20-10 Hang Sn (55#), BJs, T2B
8
0
Laura VanderKelen
14:24, not perfect but did eventually get the unbroken sets
FULL snatches ^115# yesssss the body does heal itself. 10 @ 105#. Lots of brobility per the ushe
6
0
Lauren Kalil
13:37
Shitty snatching😤. BS 195/AB, GH raises/HSW, strict pull ups/bench press
7
0
Liz LeCaptain
13:40 I think
125# Snatch - NEW PR (10#)
4
3
Dannnggggg how the heck did you add 25# to your snatch over the course of 1 week?!
And a near death experience!
Apparently I haven’t snatched in a while haha!
Megan Vogel
14:22 RX & Unbroken
Didn’t mess up on any dubs!!!! Snatch up to 140#. Squat EC w P. 7 x 3 @ 240#.
6
1
Nice job Megan!
Sylvia Christensen
DNF. 140 snatch, 8 at 125
Did the BS/ assault bike 21:01 (195# BS and 30 cals bc I can’t read🙄)
6
0
Theresa Rosenquist
15:08***
***SU×2 DU/70 StepRun-ups @ 8"(~2:15/400m). I JR!! 😸.Rehab + Mod. 🔥Yoga🔥
2
0
Timm Uhlmann
Got through 50 DUs right before time cap. Snatch PR to 145, 7 @130
Did like 6900 extra DUs this wod. Another 8 pounds added to the snatch as technique gets better! Suck it up for EC. Butt stuff work and handstand puahup work
3
0