Monday Workout: Snatch complex, Split Squats, and L-sit / Row

Strength

Snatch-grip Push Press + Overhead Squat + Snatch Balance; EMOTM x 7

Split Squat @ 30X2; 5-5-5 per leg; rest 1 min btwn sets

WOD

AMRAP in 7 min:

Notes

  • EMOTM stands for “Each minute on the minute.”
  • 30X2 means 3 seconds down, hold for 0, up fast, and hold for 2 up top.
  • Emphasize quality of movement rather than weight on the bar for now.

27 thoughts on “Monday Workout: Snatch complex, Split Squats, and L-sit / Row

  1. Snatch complex w/ 15# bar- I didn’t really like this on my back.
    Bulgarian SS: 20#, 25#, 30# DB.
    WOD: 7 rds + 6 AR, 10sec L Sit hold.

    Something about todays’ WOD was a bad idea, as my back is already starting to hurt. There was too much extension for my own good. Next time I’ll sub more.

  2. Really good workout! I generally have a lot of problems with OHS and the Snatch but with this routine, it seemed that both my flexibility and confidence improved with each round.Exactly what I need in my mini rehab.

    EMOTM x 7 with 25# bar
    Split snatch with 15# dbs

    WOD: 7 rds + 6 AR + 6sec L Sits*
    *the first two rds were strict L Sits the rest were with knees bent.

    1. Correction: I guess that was a 15# bar. No Problem, it’s what I needed. Also, Split snatch should read Split Squat. Sorry.

  3. EMOTM x 7 @ 89#
    Split Squat 67(bb), 88(bb), 100 (db, for grip work)

    WOD: 7 rounds + 5 archer rows (Archer rows rx, 10 sec ring L-sit + 5 sec ring knee tuck, round 6 L-sit was weak sauce)

  4. EMOTM x 7 with 65 lbs
    Split Squat with 20 lb db

    WOD: 11 rds. L sits were sloppy looking. flexibility still sucks

    1. Yeah, my bad…I totally missed the intent and the proper movement standards for the archer ring rows. If anyone wants to know how to do them incorrectly but extra fast, just drop me a line.

  5. EMOTM: 165×2. 175×3 (failed the last balance)
    split snatch: 95#
    WOD: 6 rounds rx w/ straight legs

  6. 155#
    70#
    6.5 rounds

  7. EMOTM: 77 lbs
    SS: 45 lb kbs
    wod: 6 rds (alternating archer rows & pull ups by rd., square root sign L sits)

  8. EMOTM: 95, 100, 105, 110, 115, 120, 125
    SS: 60#
    WOD: 7 + 6 ARR + 5 sec L-sit

  9. Snatch complex: 40 kg, 45 kg, 50 kg
    Split squats: 70#, 90#, 106#
    WOD: 6 rounds (bent knees on archer rows, straight legs on L-sit)

  10. at southern md crossfit
    sp from pc: 95×5, 115×5, 135×2, 115×3
    wod: 21-15-9 – back squat@165/pullups – 7:05

    1. we had a drop in from southern md crossfit today. switcheroo.

  11. interval snatch deadlifts: 5 sec down, 5 sec up, 5 sets of 3 @ 45, 65, 75, 85, 95
    EMOTM: #55, focus on back form
    Split squats: #30
    WOD: 7 + 4 rows (archer rows from a more vertical position to scale)

  12. EMOTM: 40#
    Split squat: 20#
    WOD: 8rds (parallettes, feet tucked in/crossed)

  13. Snatch progression: 95
    BSS: 50
    Wod: 7.5 rx but I doubt my legs were at 90 degrees the entire time

  14. Snatch complex: 57×1, 45×6 (snatch balance is a LOT tougher when it’s not just a PVC pipe)
    SS: 25#
    WOD: 8 rds + 6 rows (Progressively less RX rows. They started off OK, but by the end were regular rows followed by a kind of arm flail while falling 🙂 )

  15. EMOTM: 50#
    Split squat w/ 20#’s
    WOD: 11 or 12 (?) L-sits on rings became saggy,then tucks

    1. surprised to get L-sit holds afterward with wooden, handle thingys- First time!!

  16. EMOTM: 65X1, 75X2, 85X4
    Split Squat: 0, 30, 40
    WOD: 7 Rnds + 6 Archers, not really RX

  17. EMOTM: 65
    Split squat: 25
    WOD: 8.5rds rx

  18. Snatch complex: 65 x 2, 70 x 2, 75 x 3
    Split squat: 30
    WOD: 9 rds + 2 archers (started with pull-ups and slowly transitioned to rows, l-sits with one legged tucked and one leg straight, even the one leg started to drop below 90 towards the end)

  19. Snatch Complex: 67#
    Split Squat: 40# (should have gone heavier)
    WOD: 7rds + 3 archers

    shoulder is not liking the snatch grip press

  20. On Tuesday:
    EMOTM: up to 145
    BSS: 50’s
    WOD: couldn’t pass it up… “Pheezy” from mainsite, 12:13rx. I’ll go for today’s WOD later this week

  21. BSS: 25/25/30 (left leg on bench, right leg on ground)
    WOD: 10 Rnds + 6 archers (L-sit 2 rnds, then bent legs, then one leg, then tucked… kept trying to go a full 15 sec)

  22. At Thursday Lifting – Snatch complex at 47#, went light because I did it at the end of class and was slightly fatigued.

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