#snatchbalance — Public Fediverse posts

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up: banded 7, then 2 rounds:
- 10 (empty 15kg barbell) snatch grip upright row
- 10 (empty 15kg barbell) snatch grip strict press
- 8 (empty 15kg barbell) back squat 2" down

Snatch High Pull 5x 4: 20 - 20 - 23 - 23 - 23 - 25 kg #SnatchHighPull

Hang Muscle Snatch 6x 3: 18 - 20 - 20 - 23 - 20 kg (the 23 kg felt off so back down I went) #HangMuscleSnatch

Sotts Press 4x 5: 15 - 15 - 16 - 16 kg #SottsPress

Overhead Squat 5x 6: 18 kg #OverheadSquat

Snatch Balance 5x 3: 15 - 15 - 17 - 18 - 19 kg #SnatchBalance

Squat Snatch 6x 3: 18 - 18 - 20 - 20 - 20 - 20 kg #SquatSnatch

My right arm is being a bit annoying and feeling off, so focused on technique rather than loading the bar.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout

Pre-workout: 20 mins chill erg bike (6,5km)

Mobility: 2 rounds
- 10 PVC pass throughs
- 10 bootstrap squats

Warm up: 8 min AMRAP
- 8 m lizard crawl
- 5 roll & reach
- 5 PVC snatch grip push press
- 5 PVC drop snatch
- 5 PVC snatch sots press

Strength:
- 2x 2 snatch balance (20 kg - 22 kg) #SnatchBalance
- 2x 5 sots press (15 kg) #SotsPress

Workout: "Old Speck Mountain" 5 RFT for time, time cap 13 min, target time 7-9 mins, RX amounts, scaled movements to
- 3 (8-n) knee raises
- (8-n) shuttle runs
Finished in 7:00

Accessory: 4 rounds
- 8 Bulgarian split squats e/s
- 8 floor presses (7 - 8 - 8 - 8 kg)
- 1 min rest

I was happy I did not do my PT before the workout, since there were Bulgarian split squats in the accessory (which I did not know). Also felt a bit rushed in the building up to the snatch balance - would have liked a couple more rounds, probably would have gone a bit heavier)

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon