Friday 5.04.12

Ryan hitting a 205# Snatch at 165# bodyweight.  Then he humbly announces to an apparent roomful of people (none of who would videotape for him) and the response he gets is a nonchalant "Very good".

Strength: Chin Ups - 5-5-5-5-5 weighted, or 25 reps total of the hardest variation possible

Conditioning: Regional Workout 12.5
- Snatch Ladder with 20 Double Unders (sub Tuck Jumps if no Double Unders)

In this event, you will work your way through a series of stations with progressively heavier barbells. Begin outside the first station. You will have 1 minute to complete all the work.

At each station, the 20 double-unders must be completed prior to attempting the snatch. At the call of "rotate," you will move to the next station and begin the double-unders. If you don't successfully snatch the barbell within the 1:00, he or she does not advance to the next platform.  Continue doing 20 Double Unders each minute until the entire class is done with the workout down to the last person.

If you fail a snatch, you can attempt the lift again as many times as possible in the remaining time,

Women's weights (pounds): 35, 45, 55, 65, 75, 85, 95, 105, 115, 125, 135
Men's weights (pounds): 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225

If the starting weight is too high for you to start and not get anymore than 3 or 4 lifts, you can begin anywhere on the ladder starting with the women's numbers.

Post weights to comments.


  1. SWOD: Strict chip-ups- sets of 1 and 2

    Metcon- started at 45 lbs... most double unders unbroken. Worked up to 95 lbs, but 85 and 95 were more power snatches due to balance

  2. 44, 53X3,64X1,44,
    Metcon: D/U stunk, 55, time ran out on 65(completed)75, 85, 115

  3. SWOD: 25 strict chin ups in sets of 3
    Metcon: got up to 105 (failed), got a PR at 100 after the workout

  4. Fantastic you sure gotta purty snatch Ryan. Congrats on your PR.

  5. w/u as listed on board w/ some du's
    swod: chinups 5x5 w/3/4" red band
    metcon: 10 rnds w/ kettlebell snatches. 26,35,44,53 x7rnds. one snatch each arm/20 du's each round about 28-32 seconds per round. good to be back after a little break

    lat/back/hammy stretches after

  6. That was a fun workout!
    Metcon: 95
    107# snatch PR