1) Tall Snatch: work to a 3rm – 1X3@95%, 1X3@90%

2) Snatch: work to a 3rm (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%


1) 3-Stop Snatch Pull (2 count pause at each position): work to a 3rm (with PERFECT technique) – 1X3@95%, 1X3@90%

2) Snatch Balance: work to a 3rm – 1X3@95%, 1X3@90%

20 thoughts on “140415

  1. I am doing for two weeks the wod of, but signed up just yesterday!
    and got three emails, mobilty warm up, the wod( same as the site) and additional a WL programm!
    am i doing both the wod and the WL the same day, because both have snatch balance and snatch 3rpm !how much rest between?

  2. Warmup
    Connectivity (tabata hollow rocks was probably the hardest thing i did today)
    1.) 62 kg (made sure they were perfect, no knee bend)
    2.) 92 kg
    1.) 130 kg
    2.) 105 kg
    All back off sets completed
    Good work day, no misses. pretty sore from yesterday

      • Just curious, was it a tough call for you guys to switch over to barbell? I’ve really been going back and forth with which I want to follow.

        • i find more satisfaction in a snatch/clean and jerk pr, than i do with a fran pr.. however I’m sure in the future i will go back to the outlaw way, when i actually join a crossfit box

        • Hard decision, yes. I love competitive exercising. But, my strength numbers should produce larger WL numbers than I have been. I just need to focus in and get it right.

  3. Tall snatch: 125
    Snatch 3rm: 215…heavy on too after yesterday.

    3-stop: 255
    Snatch balance: 230…best it’s ever felt

    Did 40 false grip and 30 bar muscle ups for back and forearm strength.

  4. Connectivity – Completed

    1) Tall Snatch: 105
    2) Snatch: 135

    1) 3-Stop Snatch Pull: 205
    2) Snatch Balance: 145

  5. 1) Tall Snatch: 3rm – #135 Very tough movement, first time I ever did these.
    2) Snatch: 3rm – #175

    1) 3-Stop Snatch Pull: 3rm – #155
    2) Snatch Balance: 3rm – #155

  6. WL:
    Tall Snatch 125#
    3RM Snatch 165#

    Snatch Pull 185#
    Snatch Balance 125#

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