Sunday, July 17, 2016

Sunday 17.7: Snatch, Pull-ups, Box

Sunday. Snatches (up to 70kg). Metcon, 12min amrap of: 6 power snatch @ 50kg, 8 pull-ups, 10 box. Result, 171 reps.

It was another day as a kid in a candy shop as Toni invited me to train with him at Crossfit Kehä. It's the best crossfit Box I have visited this far. Okay, Crossfit Trykkeri was freaking cool in Copenhagen, Denmark. That's where Annie Thorisdottir seems to throw down every now and then too. Anyway, the point was we hit a great bro-sesh with Toni.

  • Snatch triples @  40, 45, 50, 55, 60kg
  • Snatch singles @ 65, f70, f70, 70, 70kg
  • Emom x 10min: 1 snatch @ 60kg
  • Couple of snatch balance singles @ 70kg during the process

We had agreed that I'd go for snatch and Toni for overhead squats but that was as far as the plan had went down. I asked him to write me a story to follow. He told me to for for touch'n'go triples and build heavy. Then some singles an see how it feels like.

Don't know why but the snatches felt super good all the way. Hips and shoulders were not tight and there were no restrictions at all. I got all the way up to 60kg for a triple which is definitely the heaviest I have done for a tng set. It gave me a ton of confidence.

From there one I went for singles, 65kg went up nicely. Next stop at 70kg. Didn't have enough courage though, it turned out to be a pathetic snatch pull. Wasn't quite sure what to do as usually it's difficult for me to get a successful lift after a failed one. That's definitely a mental thing. On the other hand we were at Crossfit Kehä and it was not the time to be a wuzzy.

Took another attempt, was able to go under but the barbell stayed in front. It was an important lift as I understood I have what it takes to get it up. Toni said why don't you take that weight as a snatch balance and dominate the weight. That way you would be stronger than the barbell.

I did exactly that, took snatch balance singles for 3 lifts just to make sure who is dominating the bar. Then went back to a regular snatch and took it up either 2 or 3 times, don't remember but the last one was very good. On the first one I had to step front which is not cool. But I ended it with style. Somehow I remember there were 3 successful lifts at this weight.

Toni was doing his overhead squats so I continued taking singles at 60kg. One lift every minute for 10 minutes. Those were the best 60kg snatches I have done in my life at this weight. No doubt, felt super! Could have continued all day. Toni hasn't gone over 80kg on ohs, and today took a triple @ 90kg. Previous personal record was 97.5kg so little by little he realized there was a chance to smash that one. And he certainly did, first 100kg, easy one, and finally 105kg. That was freaking awesome, congratulations buddy! He also jerked 110kg behind the jerk in the end, shared pr lift.


Metcon. Result, 171 reps (7 rounds + 3 snatch)
  • 12min amrap of:
  • 6 power snatches @ 50kg
  • 8 pull-ups
  • 10 box jumps
This was created little by little, last pieces written today. It turned out to be quite a piece to handle. We pondered between a 5-rounder and 12-minutes. This required more work, the shorter would have been even more intense. Different natures. This one at least sucked in a great way. Heavy breathing from the first round on.

Had I not done snatches prior to this one, maybe the weight could have felt heavier. Now it felt much lighter. There was a long break between my last snatch and the start of this metcon but body was still ready to hit it.

We agreed on the strategy to do snatches in singles to save forearms. I guess we both could have done bigger sets but then forearms would have destroyed earlier and probably there would have been more elbows leaning to knees. That's because those snatches really sky rocketed breathing. I felt like my technique was on point on these snatches.

There was no other choice on the pull-ups and boxes but to go unbroken. No strategy needed. I believe my pacing on this workout worked nicely and I got the best out of me. It felt bad quite early on but I pushed through still. And Toni was breathing down my neck. On the first round you can see from the video he had that classic boy-like eagerness and was almost running between stations =)

10 minutes of the workout

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