power snatch double complex + box jump Annie

Monday 10.11.12

A: 15 mins to est. TnG (touch n’ go) power snatch double + 2 OH squats

B: 3×10-15 UB (unbroken) hi hang (full) snatches @ 50-60% of A

  • girls: if your 50-60% is 25kg or more -> 10-15 UB hang power snatch
  • guys: if your 50-60%40kg or more -> 10-15 UB hang power snatches

B Notes: try to focus on the following as you hit each set:

  1. rhythm -> are you hitting your positions and cycling through the reps smooth and efficiently? Or is your bar path getting out of shape/sync and throwing you all over the place?
  2. cardio response -> Is this gassing you out and if so at what point – do you hold your breath?
  3. grip strength vs mental toughness -> As your grip starts to fatigue what happens to you head? Do you get frantic (and start to carry on) or stay composed and adjust your body position to accommodate – eg. drop lower under the bar….

C: RX Box Jump Annie

  • 50 double-unders / 21 box jumps @ 24/20″
  • 40 double-unders / 18 box jumps
  • 30 double-unders / 15 box jumps
  • 20 double-unders / 12 box jumps
  • 10 double-unders / 9 box jumps

— RX Prerequisites: 15 UB double-unders

C: FF – Box jump Annie

  • 80 single skips/ 21 box jumps
  • 70 singles / 18 box jumps
  • 60 singles / 15 box jumps
  • 50 singles / 12 box jumps
  • 40 singles / 9 box jumps

FF Notes: Would really love you guys to work on [rebound] box jumps -> so pick a height that allows you to do this…

Post loads, times and training notes to comments -> This is a great way to start the week -> pretty stoked with my 5:30 and 6:30am crews this morning -> top work guys!

Coach B

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

  • Steve-o says:

    A & B) Worked on cleans here at the weights Jase was doing his snatches at. Ended up doing 3 x 15 full cleans at 35kg (leg burner) – Waiting for the wrist to not cry with >40kg snatches again 🙁

    C) 6:2-something 6:28? 6:23? It was a lot longer than Kathleen – Wow! She flew!!!
    Great to work with Jase again, missed you in the classes mate!

  • Jason says:

    Good vibe in the 6:30 session, great to catch up some of the crew I haven’t seen in ages. Good fun working with Steve-o

    A. Got this at 55kg
    B. 10 @ 30kg, 15 @ 35kg, 15 @ 35kg – was fairly comfortable. Cardio is probably the main limiter
    C. 6:44 (or there abouts) RX – double unders failed me in the last round.

    Back held up pretty well.

  • Fee says:

    A: 40Kg – felt awesome, however 45kg was a big FAIL. Not sure what happened there!
    B: 25Kg – got 3 x 15 (maybe one at 14 because I was talking to Ben and lost count) loved this – moved well, puff was what got me – form and grip felt good.
    C: 7:05 RX – absolutely LOVED this – especially once I got into a rhythm for the rebound box jumps. Not good having heavy, boofy, long hair though – had to re-tie it about 5 times! damn, could have got 6 something…. might have to chop it off (the hair that is)!

  • Ray Simonsen says:

    Fun working with Brendo this morning.
    A) 50kg was good. So we will go with that one.
    B) 30kg 3 x 15 unbroken hang power cleans.
    C) 8mins 20+secs. 18″ Box. and Singles. – This workout smashed me.. But I loved it.

  • Sharon Simonsen says:

    A. 35kgs
    B. 20kgs with full snatch, but failed early due to sore calf still from last week, so stopped and rolled it out for a bit
    C. Partnered with Dale, singles skips and 2 x 25kg plates for me, finished in 6.49

  • Karl Buchhorn says:

    Lots of snatching to report here.

    80kg for touch and go double plus 2 OHS
    85kg for 1 power snatch second went below parallel plus 2 OHS (all touch and go)

    Then snatched 90kg twice dropping the bar between reps with 2 OHS to finish.

    Been snatching a lot lately so numbers are on the up.

    12,13 & 5 (soft) hi-hang power snatchs @ 50kg

    4:16 or 4:18 for the workout, had that burning throat/lungs feeling post workout yikes. Time to turn it on plenty more times before smash clash

  • Amanda C says:

    A. 27.5kg
    B. 10,8,10 with 15kg bar – mobility was the limiter here.
    C. 9.40 – fun.

  • Bec B says:

    A. Got 32.5kg but caught one of the snatches a bit in front and had to pull it back, felt weird on the old shoulder… means I’m slacking on the back strengthening because I’ve been feeling good!
    so then for B. Pippa got me on to some pendlay rows, did 4 sets of 6-10 at 25kg.
    C. 7:49? Rx. So glad I went Rx, double unders are still hit and miss for me but tonight they were totally working 🙂 definitely opened the lungs up though!

  • zacbax says:

    So glad to be back after a month but man i knew about it

    A. 60kg it was ugly but felt pretty good considering

    B. 3 sets of 10 at 35kg with the full squats

    C. 8:50 maybe? Was to busy collapsing into a pathetic heap on the floor to look at the clock

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