Warmup:
-CrossOver Symmetry Activation Protocol or the MisFit Shoulder Activation Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
-Three sets of:
Tall Snatch x 3
Snatch Drop x 3
Press in Snatch x 3
*Build in load slightly over the 3 sets
EMOM x 10 minutes:
Odd- 3 Snatch Pulls @ 90-100% of 1-RM Snatch (drop and reset between reps)
Even- Max Unbroken Strict HSPUs
+
EMOM x 12 minutes:
Odd- 5 TnG Power Snatches @moderate
Even- 30 Double Unders
+
EMOM x 14:
Odd- 7 TnG Hang Power Cleans @light to moderate
Even- 10 Burpees Over the Barbell
Rest as needed, then…
For time(s):
Row 500 Meters
Rest 90 seconds
Row 500 Meters
——
Notes:
-Minimal transition times between EMOMs (no more than 2 minutes)
-Work on efficient cycling of the barbell on TnG work, breathing throughout and gettin HR back down between sets
-Compare row times to November 10th, 2015
Full Range Competition Training 
Oh my god… Sam Dancer… SMH.
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A. Snatch pulls @ 195
Strict HSPU: 16, 11, 8, 9, 8
B. Snatch 115×2 sets, 125×2 sets, 135×2 sets
DU: fine
C. Did do TnG power cleans from the ground as I am working on bypassing the thighs (on the return) and breathing throughout. More on the light side than moderate – 115×4 sets, 125×2 sets, 135×1 set. Sets accomplished what I was hoping, but again, definitely lighter.
Burpees: fine..around :18/rd
D. 1:37/1:47. Started losing leg drive right around the 375m mark. Nov. 10: 1:44/1:47. 1:34 is my fastest 500m row done over a year ago.
Big congrats on wodapalooza Jake. Extremely impressive.
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A. EMOM10:
-I didn’t know what snatch pulls were, so I did a barbell bent over row @ 65#
-I cannot do strict HSPU, or kipping HSPU, so I did db military press with 25# in each hand. (6,7,5,6,6)
B. EMOM12:
-I did these using an empty barbell, to focus on form. I just took the bar from mid-shin.
– 30 single unders
C. EMOM 14:
-I did these at 55# (as it said light to moderate), but I did not do them all touch and go, because I was trying to learn the movement pattern for them.
-I did all of the burpees ( I was excited to have a movement I am good at!)
D.
500M Rows: 2:25 then 2:22
Overall, I am getting a bit frustrated with how I cannot do a lot of the movements in the programming. I know I will get there eventually, but I would like my progress to kind of hurry up..oh well.
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I spent the better part of my first year in CF watching how-to videos with about a dozen different games athletes trying to see/understand the movements. Nearly 3 years later and I am still (very much) learning, tweaking technique, and finding ways to be more efficient. Try to tuck the frustration aside and focus on proper form and movement, this will pay dividends in the months/years to come. Remember too, this is a competition training program and these athletes are proficient in +90% of all CF movements. Keep your head up and keep learning, it’ll slowly come together.
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Hey Andrew, I second what Tom said! Most of the folks here followed regular 1 hour programming for a long time before moving on to programming like this with more volume, etc. It doesn’t happen overnight! Have you checked out Full Range Crossfit’s website? Adam writes all the programming there too, and the Performance workouts include a lot of the same work we do here, but might not be as intimidating if you’re still mastering some of the basics. Also, Catalyst Athletics has a bunch of great videos on movements like snatch pulls if you have questions about those. Keep up the hard work!
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Thanks for the support everyone. It’s just a tough pill to swallow when I know I can get some of the top scores on the conditioning pieces that are a bit more in my wheelhouse, but cannot seem to do some of the more complex movements. One day I will reclaim the raw strength I had in college… it is kind of hard to look back and know I could dead lift 245# for 3 reps and back squat 195# for 2! Those were the days. lol
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I echo Tom and Emma. It has certainly taken many videos, a lot of seminars, coaching, working out with people who have a good eye and cues for me to start to feel “comfortable”- and that’s in quotes because I find the day I feel comfortable it seems the very next day timing is off or a pull is off and I’m back to working at being “comfortable.”
There is something to say about time, which none of us like. We want the MU or big snatch number quickly, but for most it all takes time and a lot of work.
Be fair to yourself and realistically optimistic which sometimes means stepping back first.
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Hey Andrew,
Sorry for not having responded to your comments, at least welcoming you to the blog (Welcome! :))
Marc, Emma, and Tom all give great advice when it comes to developing as an athlete in this sport. The best thing you can do it seek out a coach that not only understands and utilizes proper training principles, but also understands you as an athlete, and can help you move better than you currently do. That’s generally step 1 in the process, getting good movement coaching and developing strong technique.
In terms of programming, as Emma mentioned, I write two other group programs that are posted daily on our gyms blog (fullrangecrossfit.com/wod), the “Performance” track really being what most people would follow to prepare themselves to eventually join “Competition.”
If you would like to keep following this program, you are certainly welcome to, just understand that the prescribed weights and movements are based off of initial testing that we did with everyone in the group (to give you an idea, the average Male in this group can Back Squat 345# and Power Clean 245#), so what’s appropriate for you will be different, based on your abilities. If you ever have questions about any of the movements or scaling options, just ask via the comments, and myself or someone else will be happy to help you out.
Also as Emma mentioned, Catalyst Athletics is an excellent source of information (if you haven’t read Greg Everett’s book on Olympic Weightlifting, definitely pick it up), and there is a whole library of movement demos there, many of which we use in our warm-ups and workouts (things like Snatch Pulls, Snatch Balances, etc.). Again, don’t be afraid to ask questions here, but know that, if you want a visual representation, that’s generally the best place to find it.
Good luck with your training, and keep up the hard work!
-ACM
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A) Snatch pulls: 250# (used straps so went tng w/ a small pause from the hang)
SHSPU: 10-5-5-4-6 (these were rough today)
B) 5 TNG PS: 135×2, 145×2,155×2
DUs: goal was to keep these under :30. Success!
C) 7 HPCs: 155×4, 165×3 (cycled these pretty well and kept it around :18)
Burpees: Best :23, worst was :31
D) 1:35.7 & 1:38.3. This was a real fight today. Nov 10th – 1:38.5 & 1:40.2
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A) snatch pull 185
Shspu 10-8-6-4-4
B) 115-125-135
Du all ub
C) 115-135-145-155
D) didn’t do the 500m row. Made up wod from other day
2 rounds
60 cal row
30 STO 115
20 burpees to 6″
13:11
Everything felt good. Moving well. Need some serious work on strict hspu tho. Killing me
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Adam, recommendations for snatch and clean weights for the EMOMs for ladies? We’re wondering 🙂
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75-95 on the snatch, 75-115? on the HPC
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Left shoulder felt pretty tendy today.
A. Did my snatch pulls at 185-175×3, 185
Shspu: 7-5-4-4-4
B. Did snatches at 115# (felt pretty good)
Did 30 DU UB except for when Kim karate chopped my rope (hope your wrist feels okay Kim!)
C. Used 135 all the way across and it felt fine.
10 burpees, all sets under 23 seconds. Most at 20 seconds, some at 17 seconds.
D. Didn’t do these rows last time cause I had done the southie showdown. But I PRd my first row I think: 1:39.3 with 33 s/m. Second row was 1:44.0 with 35 s/m.
Total time: 3:23.3 with 34 s/m.
Ouch.
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A. Pulls at 195. SHSPU: 10/6/7/5/5
B. 135×2/145×2/155×2
C. 135/145×3/155/165×2
D. 1:34.9/135.7 = 3:10.6. 1.1 sec improvement. Happy to have improved here 👍🏻
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A. 4 (came down by accident). 6,5,5,5
B. 3 sets at 73, 3 at 83. Realized I was pussing out here and upped the weight.
C. Done w/ 93. These were light but the Burpees were taking forever so I’m happy I stuck with this weight.
D. 1:47.7, 1:57.0
I was shooting for under 1:45 on the first one, but obviously that was a bit ambitious.
11/10 I was 1:50 and 1:58. Didn’t note split times. Not a great improvement here
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That is actually a pretty great improvement. A second is an improvement especially in a max effort row like this that was only 2 months ago. You took off 4 seconds! That is huge for such a hard movement to shave half a second.
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Thanks, Coop. I honestly didn’t know, so that’s very reassuring! 😍
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A. 175 for pulls
20, 15, 12, 10, 6 hspu
B. Snatches at 115. Snatches felt light after pulls.
C. Cleans at 130#. Burpees ✔️
D. 1:49… Round two didn’t happen sorry
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A. 21, 10, 9, 7, 8
B. 2@95, 4@105. After the HSPUs, getting the bar over my head was hard. DUs were mostly unbroken, which is a big improvement.
C. 125 – was losing my grip toward the end
D. 1:37.3/1:41.9 = 3:19.2 – about halfway through the second 500 I started seeing double, so I closed my eyes and just kept trying to pull at the same pace. I definitely don’t think I pushed that hard the last time. Last times were 1:39/1:47 (didn’t record the split times) = 3:26. 6-7sec improvement.
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A. Snatch pulls at 215. SHSPU were 18/12/8/7/9
B. 125 across and all dubs UB
C. 135 across. Finished these in about 11-13 sec each time so I probably stayed too light but just working the barbell cycling felt good. Burpees took me about 25s every time. I guess I’m just slow at these haha
D. I conveniently ran out of time and had to coach. I will make up later in the week
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A: 1, 6(did one round without plates because I got frustrated), 3, 2, 2, Snatch Pulls at 115
B: 3 sets at 73, 3 sets at 78
C: 103# for the HPC
D: 1:53.5, 1:54.8 – wayyyy worse than then first time I did this. had 1:48 and 1:49. better luck next time.
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A. Pulls at 100, SHSPU: 10, 9, 9, 8, 7
B. All done at 83. This was very manageable.
C. 4 at 103, 3 at 93. Felt like I was dying.
D. Both rows at 1:56. It took all I had. Shaved 3 seconds and 7 second respectively from Nov. 10. I’ll take any improvement in rowing.
Overall felt very muscle fatigued today.
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Great job on the HSPU, that’s a lot!
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A. Pulls at 108
SHSPU: 7/7/7/7/8 (thanks to Brayn for the extra push for 8)
B. 83, only a few trip ups on DU
C. Done at 93 I think I could have gone up I was a bit too comfortable.
D. 1:54/2:00; 1:54 is a PR I believe… Wasn’t a part of the group for the first 500s
Body didn’t feel great just very sore and fatigued but got through it not too bad.
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A. Complete
SP: 185x3x5
Kipping HSPU: 3, 2, 1, 2, 1
Having some lower abdominal tightness/pain. It was intensified while doing HSPU. Dropped off the wall a bit early due to this.
B. Complete
115x5x2, 125x5x2, 135x5x2
DU’s felt smooth. Snatches felt a bit sloppy.
C. Complete
135x7x3, 145x7x2, 155x7x1, 165x7x1
Cleans felt smooth and light. I was nervous about the burps going in but they weren’t bad.
D. 1:35.3/1:46.6
Was feeling pretty haggard after this piece.
I was super pumped to have SK and Kim to make this one up with and push me. Would have been tough to get through this one alone.
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