10 Rounds:
100m Sprint
Rest :45 sec
Rest 10 minutes
Alternate Between The Following For Time:
10-8-6-4-2 L-Pull Ups
50-40-30-20-10 ft Handstand Walk
For Rx L-Pull Up, legs are held straight and level through entire range of motion up and down
For Rx HS walk, you must start at the furthest point back that any body part touched when you fall. You can actually more backwards if you’re not careful.
I have had a little momentum going on my snatch lately and thought I would share. This is a story of working on your weaknesses and how it pays off.
About 2 years ago, I was Olympic lifting a lot, training and competing. I elevated my snatch to 100 kilos or 220 lbs. Even though this isn’t much in the world of Oly lifters, at the time this was a great lift for an elite CrossFitter. I was snatching with even the big boys of CrossFit.
As two years went by I tried countless times to get 101 kilos… just 1 more frickin’ kilo. The truth was I just wasn’t strong enough. Even the 100 kilo lifts I had made felt lucky. While the last 2 years passed, I watched other competitors push their lifts up into the 240’s and beyond. I also noted that most of these guys had close to 100#’s more than me on their squats and the deadlifts. I didn’t have any major technical issues holding me back, so I came to the realization that I just needed to get stronger, and continued snatching wasn’t doing the trick.
It was time for drastic measures, so I employed the help of Mark Bell and went from constant Oly lifting to constant Powerlifting. After 3 months of heavy box squatting followed by countless deadlifts, glute ham raises and reverse hypers, I had added 30# to my deadlift PR (still need to do a max squat)
On the first week of the Open, and my 1st day snatching in months, I finally hit that 101 kilo lift (222 lbs). Two weeks later, I decided to go for 225 which was a lifetime goal of mine, and BOOM there it was.
Then the Regional WODs were announced and to no surprise, max snatch. Really wouldn’t be CF without that right? Right after that, good ol’ Blake hit 226 in an effort to spite me. Now with some extra fire I hit 104 kilos (228), thanks Blake. Then yesterday Blake comes in with his shit eating grin and hits 230! My turn again. Went for 106 kilos (233)… BOO YA! Got first try and it really felt like there is still more in the tank. A word of advice to you all is to always quit after you set a PR. Never be greedy and go for a second PR in the same day.
So the moral of this story is to find your weaknesses, your limiting factors, and pursue them with vigor. Whether it be flexibility, strength, coordination, conditioning, injury or whatever, take it on head on. When you reach a plateau on something, turn your attention elsewhere for results. If you do so with purpose and diligence, you can overcome even the stickiest of sticking points.
Oh by the way, I hate the song in the background. Didn’t even hear it while I was lifting. But for me, powerlifting was the money that was left on the table.
3,2,1 GO!
