#snatch complex

Really hard - we broke up the cals in lots of 15. My goal was just to keep the watts consistently above 330 and managed to for the most part.

I used 45 lbs.

85# has probably never felt so good. Still need work on pulling up and not pushing out, but I'm happy with this. 2 high hang snatches + 2 hang snatches + 1 full snatch 55-65-75-85-95# Then a god awful, never ending workout I'll have to detail tomorrow because my arms have subsequently fallen off. G'night folks.

"open workout will be announced tonight!" WU: 400m Run Foam Roll 3 Bear Complex Strength: 3x Muscle Snatch, Snatch Balance, Overhead Squat, Full Snatch, Hang Snatch Clean Complex (Power Clean, Hang Clean, High Hang Clean) @45, 55, 65, 70, 75 lbs. WOD: 15 EMOM 2 Power Snatch @45 lbs. 5 Burpee over the bar ------------------------------------------------ I learned to use the lats when snatching. I have been trying to work on snatch movements and I thought you push the barbel away from the body when the barbel hits your hips after the full extension of the body. But using lats, I learned to get under the bar instead of pushing the bar with my hip. Clean complex was good. I focused on the form today. As the weight increases, I tried to squat about 2 inches so that I can get the bar on my shoulder not sliding it up after it lands somewhere on my arms. The wod was rough after about 8 rounds. But I always finished the movements around 26-27 seconds. I thought about what Camille said at the crossfit games documentary and just kept going. 

Snatch and snatch balance PRs 😃 !!! STRENGTH: snatch complex 1 BTN snatch-grip PJ + 1 snatch balance + 1 snatch 55-75-85-95-105-110-115-120-125-130# (PJ only) Wow - what a world of difference. I was told to punch out the bar, and I finally got it. No more willy nilly catching the bar overhead. Plus I've never snatch balanced more than 100 or 105, so heeey now. I failed the snatch at 110# twice before getting it. I hit 115# beautifully on the first try (video). I failed 120# on the snatch three times, so I went up to 125# to at least get the first two parts. And then I failed the snatch twice at 125, but was SO close. I walked over to a friend, told her I was getting it and then I did! I almost walked into the uprights, but whatever. 5# PR and I am so happy! Then I only got the 130# PJ, failed the snatch balance and ran out of time to try again. -- recover with dynamics and stretching, then class wod -- METCON: Partner WOD 5x each 200m row 10 wall balls 10 burpees One works, one rests 18:52 RXd My first round was 1:45 or so, but not sure anything after that. I've said it before, but there's just about nothing better than a snatch PR. Perhaps there's hope for me yet.

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed. [RESULT] 12 ring dip, and 6 hang power clean --------------------------------------------------------- The snatch complex was very much fun. The WOD was tough especially the hang clean. I thought I could do more reps, but I used 75 lbs. when I usually use 65 lbs. for wod. It was fun though!