3 position snatch and a double AMRAP

Monday 3.11.14

Huge congratulations to Coach Craig and KJ who came first in their division of the Pan Pacific Masters Games this weekend. A grueling 9 workouts over the last three days. None of us had any doubt you would do anything but absolutely smash it. Well done to you both! #loudnoises

Huge congratulations to Coach Craig and KJ who came first in their division of the Pan Pacific Masters Games this weekend. A grueling 9 workouts over the last three days. None of us had any doubt you would do anything but absolutely smash it. Well done to you both! #loudnoises

A: 20 mins to establish max 3 position snatch (floor, hang, hi hang)

B1 – 8 min Partner AMRAP (P1 goes while P2 rests; then vice-versa:

  • 15 OH squats
  • 30 double-unders (pre-requisite for DUs: 10 UB otherwise it’s 50 singles)

Then (straight away)

B2 – 6 min partner AMRAP

  • 7 burpees
  • 7 box jumps

RX loading – OH squat @ 45kg/30kg / burpees and box jumps: 7 & 7 @ 24/20″

FF loading – OH squat @ 35kg/20-25kg / burpees and box jumps: 5 & 5 @ appropriate height for box jumps – if it takes longer than 2 mins to complete a round -> athlete change over (regardless of reps completed)

Extra notes: If you find yourself by your lonesome: rest 1 min between rounds for the first AMRAP and then 30 sec between rounds in the 2nd AMRAP.

Post loads, rounds, reps and training notes to comments.

Box Courtesy 101 – Respect your fellow athletes…

To all the guys rocking up 10-15 mins before your scheduled session -> It is [NOT] OK to wonder out on to the rubber, through the middle of a class (still in session) to see what’s on the whiteboard -> It is extremely rude and potentially dangerous – Don’t be that guy/girl – nuff said. ~ Coach B

Coach B

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

  • Ray Simonsen says:

    A) Managed this at 55kg – couldn’t managed a 60kg catch from any position today.
    B) Worked with Phil today.
    FF 35kg overhead squats. Unbroken each set. plus 50 singles. Rope was too long. I am going to fix this today. Hopefully this with tighten my skipping up a little.
    Got back to 11 OHS for a 3rd time.
    Did either 3 or 4 sets of 5/5 Burpees and Box Jumps.

    Those weight plates are just not comfy in any way. I found it was best to rest it on 1 shoulder or put it on my head like an native villager…

  • Ivan L says:

    A. Dodgy hamstrings so did Bench press. Set of [email protected], single at 90, fail at 100kg, another [email protected]
    B. Partnered with Tim and went the 35kg option (my hamstring again). 8 rounds then 3 box jumps into 13th round for part 2 (first set at 7 reps, remainder at 5 reps).

    Etiquette – guilty as charged, won’t do it again.

  • Sharon Simonsen says:

    A. worked up to 30kgs, but it was messy so went back to 25kgs for a few, then did a much nicer 30kgs
    B. Worked (FF) with Char (RX). I got through 2 rounds unbroken OHS and unbroken singles, Char was on her second round. Then got through 4 rounds and Char was on her 4th, I had a 12 inch box.
    C. Tried to keep my 15kg overhead most of the way, slow shuffle.

  • Fee says:

    A: 35kg felt awesome – 40 was a bit of a fail though
    B: Did 25kg OHS (should have done 30 though, because I managed these nicely). No idea how many rounds. Loved the burpees and more so the box jumps. Again, no idea how many rounds – we just kept working till the buzzer went!

  • Steve-o says:

    A) Wrist still doesn’t like too much weight so did a few reps at 40 and 45 before just sticking to close grip OHS work.

    B) Went RX with Luke and I think we got 4 rds and a few OHS out then just lots of work with the burpee/box jump combo. Time moved way too slowly but we were managing 30-40 sec sets (much to my disgust).
    Worked a lot on OHS lately so I managed both sets without dropping the bar… Huge improvement but still need to glue my heels down.

  • A: 60 was fine, jumped to 70 and just missed the hi-hang, so I bumped it to 72.5 and failed the hang – pfeh.
    B: Worked with Nick for these two, freshly back from his holidays and fueled by much cheesecake. Through the power of said cheesecake we finished 7RDS for the first AMRAP and 9RDS + 5 BJ for the second.

  • Karl Buchhorn says:

    Snatch with Rosey, Deano & Johnny P this arvo.

    3 Pos @ 82.5kg missing the hi-hang @85kg
    think that is probably the heaviest i have hit from the hi-hang with a snatch (82.5)

    Paired with rosey for the AMRAPs. finished off 9 rounds for part A and really not sure for part B.. 10 or 11 something like that.

  • TessaW says:

    A: 50kg – wanted more
    B: Worked with Kettie. Managed all squats unbroken at 30kg – my double unders usually finished in about 4 sets – improving. Not sure how many rounds we got through

  • A) 75kg. Couldn’t get under 80kg from position 2.
    B) Worked with Josh. 6 rounds for part 1 and 9 rounds, 5 burpees for part 2.

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