Snatch complex, speed deads and a run

Monday 25.8.14

Ewen having a crack at Rx weights for this massive birthday WOD for Craig - #adaptcf #kettlebells #crossfit #rx #effortearnsrespect

Ewen having a crack at Rx weights for this massive birthday WOD for Craig – #adaptcf #kettlebells #crossfit #rx #effortearnsrespect

A: power snatch + hang snatch + 2 OH squats

B: speed deads – 8 min EMOM: 2 deadlifts @ 50% 1RM + bands (set your back, focus on exploding from the floor [UP] and steady [DOWN])

C: 8 min running clock:

  • 800m run (flat out) – record time; then w/ remaining time:
  • ME Toes 2 Bar

Post loads, times and training notes to comments.

Sharing is Caring ;)
Coach B

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

  • Jason says:

    A. 55kg
    B. 70kg (scientifically proven that saying babooshka helps with these)
    C. 2:57, 47

  • Ivan L says:

    Don’t worry son, another 25 years and you’ll catch up to Craig. I got a lot of mileage over the weekend because Ewen’s legs were sore and mine weren’t.

    A. 52kg OK, 62 just got the power snatch.
    B. 80kg. I thought Jason and Coop were saying “Wooshka.” Now I see my mistake.
    C. 3:09 (25s or so less than my best time. I blame Sunday Oztag). 52 T2B.

  • A: 25kgs
    B: 35kgs
    C: 4:10 and 80 situps

  • A. 62kg good. Failed the second snatch on 72kg. Didn’t feel right this morning.
    B. 82kg
    C. 2:49, 43

  • Amanda C says:

    A. 22.5kg. Right trap was feeling tight with the overhead squats so didn’t increase weight. Snatches felt great.

    B. 45kg with orange band. Got the hang of these by the end but took a while.

    C. 5.24 run + 33 sit ups. 800m was 36 seconds faster than last week! Super happy.

  • Betty says:

    A: 30kgs – The overhead squats were a struggle. Wanted to try 32.5kgs but ran out of time.
    B: 40kgs with red band. They got easier towards the end.
    C: 3.45 and 26 T2Bs

  • Sharon Simonsen says:

    A. 30kgs, ran out of time to go higher
    B. 55kgs, this was certainly different!
    C. 5.15 (two weeks ago was 5.25) and 19 knee raises

  • Steve-o says:

    Still sitting in the broken corner 🙁
    A) 1 arm kettle bell snatch – 3 rep max
    – 3 @ 32kg
    – 1 @ 40kg (if I can manage this 1 handed this should equal an 80kg Snatch? That’s how it works right?)

    B) Worked at 90kg, always found rep 2 as better form.

    C) 2:40 for 800m (20 secs off my PB, legs are still on fire)
    163 Sit-ups (or 162?) in the remaining 5 mins.

  • Elaine says:

    A: 30kgs, need to work on moving the bar up to the hips and keeping my butt down when picking up the bar.
    B:45kgs – tough and took a while to build the speed.
    C:3:40 and 22

  • Annie says:

    A. Worked up to 40kg, got a dirty 42.5kg power snatch then failed the hang snatch. 1rm is 43kg. Finally feel like a have a bit of confidence back under the bar after a few self inflicted injuries.
    B. Worked with 45kg which is a bit less than 50% but I wanted it to keep it speedy so happy to go with that weight.
    C. 500m row (funky knee) 1:57 & 49 T2B,

  • KJ says:

    A: 52kg – all good.
    B: first 4 at 55. Then went to 60 for next 4.
    C: DU were pretty crappy tonight! Need a new rope! (So just jumped onto Wodlife and ordered a lovely new pink one!) Took me far longer than it should’ve to do 250. Then 45 T2B. Just quietly…. I was so happy it rained and we didn’t have to do the 800m run tonight!

  • Karl Buchhorn says:

    Worked up to 80kg for the complex, power snatch was right on the edge.

    Worked at 95kg.

    76 T2B grip was the major issue, ended up hanging on with my fingertips after big sets. Ewen handed it to me!

  • Gabriel says:

    A: 57.5kg (just), had a go at 60 but couldn’t make the power snatch
    B: Worked at 70kg
    C: Did double unders due to rain, then did sets of 3 for most of the T2B, got 57 in the end

  • Bec B says:

    A. 32.5kg felt good.
    B. 45kg and yellow band. Bit less than 50% but I hadn’t done these before so just figuring out the speed part.
    C. 137 DU in 5 mins, they were starting to get better though! Then 25 t2b, can’t string them together very well so it was quicker to just hit singles. Should work on that next time though.

  • TessaW says:

    A: Due to knee did a 3 position power instead. Got up to 47.5kg. Need the most work on taking it from the ground.
    B: Worked at 75kg with an orange band.
    C: Did something like 68 DUs in the 5mins. Then 16 T2B. Singles only, played around a bit trying to string them together but couldnt quite get there.

  • RACH says:

    A: 35kg (heaviest snatch I’ve done in nearly 6 mths)
    B: 53kg
    C: airdyne instead of skipping. 34 T2B

  • Coach B says:

    It’s been a cracker couple of days for snatches.
    hit equal PB of 100kg yesterday (it’s been 7 months) with the boys: Karl (92) and Rosey (90) then came in today and A: managed 90kg for the complex and then 95kg for a power snatch (PB)
    B: hit 95kg w/ red bands for the deads
    C: trained with the 10am crew so got to run in the glorious sunshine: 2:57 + 60 T2B – abs are going to be sore tomorrow.

  • Marc D. says:

    A) Worked up to 60kg for the complex, felt good – ran out of time to go 65.

    B) Worked at 80kg

    C) Couldn’t string DU together tonight. 4:50ish and 39 T2B

  • David N says:

    A: 45kg
    B: 60kg

  • David N says:

    part 2:
    C:2.57 and 42 T2B

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