15 min Build Up to a 1RM Snatch
Open WOD 23.3
Start with a 6-minute time cap, complete as many reps as possible of:
5 Wall walks
50 Double-Unders
15 Snatches (weight 1)
5 Wall walks
50 Double-Unders
12 Snatches (weight 2)
***If completed before the 6-minute time cap,
add 3 minutes to the time cap and complete:
20 Strict Handstand Push-Ups MRX Kipping Handstand Push-Ups
50 Double-Unders
9 Snatches (weight 3)
***If completed before the 9-minute time cap,
add 3 minutes to the time cap and complete:
20 Strict Handstand Push-Ups MRX Kipping Handstand Push-Ups
50 Double-unders
6 Snatches (weight 4)
RX = 95/65lbs, 135/95, 185/125, 225/155lbs
MRX = 65/45lbs, 95/65, 115/75, 135/85lbs
Core Development
1min GHD Sit-up hold (straight out)
20 GHD Sit-Ups
1min Hip Extension Hold (straight out)
20 Hip Extensions
215
181 rx
3/6/23: 207 reps; 4:48 tie break (tried doing single shspu today and it gassed me)
3/4/23: 23.3 209 reps; 4:51 tie break
3/3/23: 23.3 207 reps; 5:10 tie break
A. 185 ( power )
B. 157 reps rx ( finished the hspu’s )
A. 165 power
B. 207 Rx
2023 207
A. 160
B. 289 RX (3 snatches @ #155)
2023 — 11:33 RX
A) 185
B) 125 Rx
2023: 134
215 (power)
207
A. Training
B. 215 (8 snatches at #185)
2023-209 (2 snatches at #185)
built up to 185 power
157 rx (spent the next 3 minutes continuing wod and got 3 snatches at 185)
A. 195 (Power)
B. 2+ 8 Scaled
Scaled dubs to 12 cal Ski Erg
Finished 5 of 185 at 9:00
225 -2 power 1 snatch
11:41RX
Workout from 2/2/24 –
A: PC&J –
115(6)-125(5)-145(4)-165(3)-185(2)-215-225
B1: “Pux Phil” – 9+2, RX
B2: Finisher – 90reps
Blair looking stoic and strong! Awesome shot of a seasoned athlete working hard, training smart, and holding down his spot in the back. Blair is a straight shooter who prioritizes his health and fitness. He’s got a great family and a great group of friends to share in the fun of CrossFitting together. Whether he’s going RX, MRX, or his favorite, MRX+, Blair is always showing out. Keep after it!
A. 135 squat snatch
B. 208 reps RX (same as last year’s open)
Blair! Focused, driven and quietly attacking each WOD from the back of the gym. Great athlete who has been in the CrossFit world for quite a while. He moves well and is smart with his training. Blair is a part of a tight training group that always shows up for each other. It’s fun to watch them support one another and throw down together…. That’s what it’s all about!
A. 105
B. All work completed (scaled strict HSPU to 5 wall walks and kept 95# on the bar for all snatches after the first 15)
245
287 (1 snatch @225) Rx