pause snatch, ME ring dips and partner WOD


Cam (Kristy's oher half) repping #AdaptCF over at the games...

Cam (Kristy’s oher half) repping #AdaptCF over at the games… Is that Lauren Fisher in the background?

A: pause snatch – 20 mins to establish a max pause snatch (3 sec pause at knee)

B: 3x ME strict ring dips (scale: push-ups)’

C: Partner workout

12 min AMRAP (P1 goes while P2 rests and then vice versa):

  • 10 wall ball
  • 10 sit-ups
  • 10 box jumps @ 24/20″;


3 min AMRAP:

  • P1 prone hold (top of push-up)
  • P2 unloaded BB step-ups

Score: step ups

Compare to 26.5.14

Post loads, reps and training notes to comments.



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Coach B

Husband of @rebeccafwarren. Dad of Madz & Isabelle. Coach & Owner of @adaptcrossfit. One Passionate Dude.

  • Ivan L says:

    A. 60kg. A pleasant surprise. Felt the jump from 50kg was a bit optimistic. Failed a couple of follow up attempts so dropped to 40kg for a couple to finish positively.
    B. 20, 12, 8.
    C. Tim W and I got 9 full rounds and 32 step ups.

    Enjoyed watching a bit of the games at the end of the session. Real shame to see Kara Web. Unable to finish (still barely clinging to 2nd place).

  • Michael G says:

    A. 70kg
    B. 12,10,8
    C. 8 or 9 odd rounds+29 step ups

  • Jason says:

    A. Got 60kg easily and failed a couple times at 65kg. (Bugga – got 67.5 last time. Not my day.)
    B. 7, 5, 5 (improved)
    C 9 rounds + 42 step ups with Mark (he really held on at the start with the push up hold so I was able to get out a good number of step ups before fatigue kicked in too much)

  • David N says:

    A: 52kg, jumped to 55kg but needs some work
    B: 9,7,3 .
    C: 40 step ups with Tim M. Pretty sure we did 5 rounds each before that (minus 2 box jumps)

  • Elaine says:

    A. 30kg failed at 35kg. I find a pause added when going up from position 3 is much harder than a pause added when moving down from position 1. It’s like I am unable to get the tension right.
    B 4, 4, 3
    C. Worked with Nay got 6 full rounds in and managed to finish the sit ups in round 7.

  • john parr says:

    A: worked to 70kg

    B: 12, 14, and 6 (developed a kip and tried to stop it but that did happen)

    C: teamed up with Matt, we craked out 11 rounds, and 40 lunges….. We crushed it

  • Nathan says:

    A: Worked up to 70kg tonight, after a pretty bad night of snatching last week I wasn’t too confident tonight, however just focused on good hip extension and everything fell into place. Just wanting for a little more speed under the bar.

    B: 10, 8 , 8

    C: Working with Tim tonight, we managed 9 rounds + 10WB, then 40 or 45 reps… the last 3 minutes were pretty tough

    Really enjoyed tonight’s workout.

  • DJ says:

    A: 62kg – slow worked the weight up trying to really nail technique after last weeks bad technique. Focused on control, hip extension, speed on pulling under the bar and arm extension.
    B: 9, 8, 5 – OK got to work on some serious strength here.
    C: 9 rnds + 10 wall balls, 36 step ups.

  • Amelia says:

    A. 32.5kg (felt very average)
    B. still not getting low enough to rings
    C. on the 10th round with 46 step ups

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