Monday, 23 October 2017

Coach Becky dominated at her Level 1 re-cert! Strong work!

Friday 0845 class is cancelled this week. Sorry for any inconvenience.


Strength & Conditioning:

Every minute on the minute until failure perform:

1 Hang Squat Snatch*, then add (10/5)

For max load


…now continue on with EMOM, and perform:

1 Hang Squat Clean, then add (10/5)

For max load


…now continue on with EMOM, and perform:

2 Deadlifts, then add (20/10)

For max load


30 minute cap†

Compare to Wednesday, 25 January 2017


*Starting weight:

(65/45), but no more than 35% 1RM Snatch

You can make as many attempts as desired in the minute. But if you fail to successfully lift load by the end of minute, start with that failed weight on the next lift.

†If you reach the cap, the last minute is max reps for score



Overhead Distraction w/ External Bias – 1:30/side

Reclined Spinal Twist – 1:30/side

Super Friend Shoulder Extension – 30 seconds x 2

Quad Smash – 1:30/side



Post max loads, score, and experiences to comments


  1. Proud of you Coach V!!

    85# snatch
    130# clean
    210# DL- one rep @ min 30

  2. allylegg says

    80# snatch
    140# clean
    225# DL, 3 reps @ 30 min

  3. darrenandtara says

    Snatch @125.
    Clean @ 225. Better form than 3 weeks ago but more tireder with the added weight changes.
    DL did 4 sets @ 305. Back feels good and plan on keeping it that way.

  4. 83# Snatch
    118# Clean
    198# DL – 1 rep @ min 30. Those 30 minutes went WAY too fast.

  5. Mr. Such says

    Hang Squat Snatch: 235#

    Hang Squat Clean: 285#

    Deadlift: 395×2*

    *Posterior chain was wearing down. Started to round. No need to get injured.

  6. 93

  7. Snatch 125#,
    Clean 180#,
    DL 270#, didn’t take it any higher as form was getting pretty bad

  8. Hang Squat Snatch 123#
    Hang Squat Clean 178#
    DL’s ran out of minutes 🙂

    NTFS: need to move up the increment jumps on the snatch in the lighter weights as to limit this part to 10 lifts.

    Great work, fun class!

  9. Very encouraging night tonight. I’m not supposed to squat, so did power stance for snatch and clean.
    Tied my non-pregnant PRs on the snatch and clean!
    103# Hang Power Snatch
    138# Hang Power Clean
    5@155# DL (ran out of time, plus Deadlifts are super awkward with a giant belly).

    NTFS: start higher (higher than 38#), And/or use larger increments on the Snatch so you get 10 lifts instead of 15).

  10. White Ape says

    205 – Hang SQ Snatch
    315 – Hang SQ Clean
    445 – Deadlift (6 reps in last minute)

    Love this WOD! Change to 1 DL until last minute.

  11. darrenandtara says


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