In 10 minutes build to a heavy double in the (full) Snatch.
In 10 minutes build to a heavy double Front Squat @ 21X1.
Optional Post-Class Skill Work
3 rounds for quality:
- Handstand Walk the length of the mat
- L-Pull-up x 5
- We will test our 1RM and set some PR’s next week, so this week the weight is heavy but the sets are few.
- Scale to chest-to-wall handstand holds and pull-ups + L-holds.
20 thoughts on “Monday Workout: Snatch, Front Squat, and Walk on Your Hands”
heavy double snatch: 130#
heavy double FS: 200#
favorite CalStrength lifting montage: http://youtu.be/501mbzr1GcQ
shaking off some cobwebs from traveling…
heavy double snatch: 65 kg
heavy double front squat: 100 kg
handstand walks and L-pull-ups were fun! got the whole mat once.
crossfit main site WOD @ a local bodybuilding gym in the netherlands:
30 bench press @ 20 kilo(should have gone heavier. didnt know scaling)
No clue on how long it took. Maybe around 20 min. I used this crazy rower that I’ve never used before that has water inside of it. It consistently paced me much faster than I’ve ever been paced, so i feel uncomfortable trusting it. But either way rows were being paced around 2:00-2:17 at my lowest point. No way.
2 rep Snatch: 95# (PR+5# from my 1rm)
2 rep FS: 155# (same as current 1rm but at tempo)
First day with Oly shoes and I definitely like the solid feel and ankle position in the bottom of the squat, especially in the snatch landing
no maxes today, but 2×5 @ 150# power snatch
and 2 reps at 245# fs
Snatch: 67×1 (kept losing my balance at the bottom of the 2nd rep)
FS: 128 (PR)
snatch: 75×2, 85×1 – more power than full
FS: 129×2, 139×1 (PR, i think)
Snatch – 133# (everything after 121# was a power snatch)
Front Squat – 231, 243×1
then 5x hanging L-hold w/ oly shoes on, untimed
and 143×1 on the snatch (power), twice
Snatch: 139, 161 x 1 pr
FS: 231, 243×1 pr
Snatch: 121. 133 fail.
snatch, 135 – power then squat – never was able to catch in a squat
fs: 205 but quick on 2nd rep
Power snatch 135 (ugly) but since 135 is/was my 1 RM I’ll take it.
Front squat 177, failed on the second rep with 187. 187 is a PR so….Shazam!
front squat: 244
handstand stuff: NOT fine
160 x 1
Snatch: up to 94# with full snatch; 99# 1st rep full snatch, 2nd power with OHS
FS: up to 133# double, 138 two singles (weak, lower back tired after snatches?)
WOD: sub 10 clapping push-ups for handstand walks
Snatch: 115 x 2
FS: 155 x 2
Some L pull ups and hand stand walk attempts
Snatch 175 x 2, 185 fail
FS 215 x2, 225 x1 fail (all FS A2A with pause)
Snatch: 89 (worked on form/getting the bar overhead faster – thanks for the help Scott!)
WOD: Lpull ups and handstand walking
FS: 207 (PR)
Skill work: walked the length of the mat on hands pretty much all three times and did the l-sit pullups. Love those things.