Friday: Snatch Work and Hero WOD “Rahoi”

Skill Work:
Spend the first 10-15 minutes working on Snatch technique
2-2-2-2-2
Focus on Form over weight

WOD
“Rahoi”
AMRAP in 12 minutes of:

  • 12 Box Jump (M-24 W-20)
  • 6 Thrusters (M-95 W-65)
  • 6 Bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

34 Comments on “Friday: Snatch Work and Hero WOD “Rahoi”

    • Weekend Oly: New Total at 138.75kg/305#!
      Snatch: 61.5kg/135#
      C&J: 77.25kg/170#

      And a 200# Front Squat (finally)… 205# was just a hair shy of parallel so didn’t count.

      Then I spent my Saturday judging the 2012 Life as Rx’d Winter Crossfit Open (check SICFit for some highlights) at Captain Crossfit in Prescott, AZ (self-claimed “Largest CF box”… place is HUGE). Made me miss all the Mid-Atlantic competitions. Also, Paul Smith (former fullback for the Broncos) is a MF’ing beast. Note to self: do NOT run into him alone in a dark alley.

  1. Snatched up to 70 kg x 1, 63 kg x 2 yesterday

    Traveling to Atlanta this weekend to teach drums, plus I get to teach 100 high-school and college-aged kids how to squat, push-up, run, and plank. Should be fun!

  2. Snatch: Have difficulty controlling the weight in the deep squat position. Spent most of the time working on OHS.
    WOD: 4 rds + Box Jumps (24″ box, 60# thrusters)

  3. Snatch- one set at 89, the rest at 79 (squat was NFROM today, lower back soreness from yesterday)

    WOD: 5 rnds + box jumps (18″, 67#)

  4. Snatch – worked on form from the hang position up to 45#
    WOD: 5 rnds + box step-ups + 4 thrusters (20″ box step-ups, 37#, modified burpees to air squats and knee pu’s)

  5. Snatch: 95, 115, 125, 135, 145 – full squat up to 135, then brain wouldn’t let me get under it at 145, so power snatch to OHS.

    WOD: 8 rounds – did the last 6 burpees in the last 15 seconds and blew myself up!

  6. Snatch: 67, 89, 89
    Power Snatch: 111, 133 (PR)

    WOD: 5rds + 4 box jumps Rx

    been a while since doing thrusters, should have warmed up more. thruster form got better/faster after the first 2-3 rds.

  7. Snatch: 35, 45, 57, 62 x 2 (Had to do power snatch into overhead squat for 62#. Couldn’t stay locked out at the bottom.)
    WOD: 6 rds + 12 BJs (62#)

  8. Snatch: worked up to 89# double (Felt good, getting better at dropping under weight and not just power snatching and riding it down)

    WOD: 7 rds + 6 thrusters (scaled to 6 18″ box-jumps per round, 67#)

    First time box-jump post injury. Went slow and tried to land gently on those and burpees.

  9. Snatch: 40, 45×4
    WOD: 5 rounds plus 1 step-up (24″ step-ups, 45#, slow, non-belly smashing burpees)

  10. Snatch: still messy at 65#, switched to 55# (back sore)
    WOD: 6 rounds @ 55# , 18″ box
    I would’ve done one box jump but Logan was standing on mine announcing time!

  11. Saturday Oly Class

    Snatch Pull: 3×3 at 67#
    Snatch Balance: 3×2 at 47# b/c my shoulders are a little beat up
    Front Squat: 3×3 at 101#

  12. Saturday: OHS work again.. 5 reps at 55#, 75#, 85#, and 3 reps x 3 at 95#
    Muscle up work- got three more yay!!!

  13. Saturday Oly;

    Power Clean: worked up to 207lbs (PR), multiple fails at 229lbs…pretty heavy stuff.
    Split Jerk: worked up to 185lbs x 5 (with some fails mixed in)

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