Good times working the O-lifts

Written by "> | posted in Crossfit: My love/hate relationship | 1 Comment

Last night was a great night to be in the box working my O-lifts.  It was cold, dark, dreary, but I was smiling from ear to ear because I was working my favorite Olympic lift – the Snatch!  Can it get any better than that?! I don’t think so.

I’m still very cautious about my back and have to be extra sensitive to my technique, in particular my form.  Coach DC had me work with light weights and hammered home the “feel” of the lift.  I have to admit by the end of the session I was feeling amazing.  And my snatch was really feeling more natural (well as natural as it is to throw a big weight over your head, catch it with arms extended and then stand up).

The Snatch progression was as follows:

• 3 sets x 5 reps (just the dowel)
• 2 sets x 5 reps (just the bar – 45lbs)
• 2 sets x 5 reps (75 lbs)
• 1 set x 3 reps (95 lbs)
• 1 set x 3 reps (115 lbs)
• 1 set x 2 reps (125 lbs)
• 2 sets x 1 rep (137 lbs)

Here’s a quick video of my last snatch at 137 lbs:

Next we worked on Front Squats:

• 3 x 135 lbs
• 3 x 185 lbs
• 3 x 205 lbs
• 3 x 225 lbs
• 1 x 245 lbs

Lastly, to end the session, we had a kick-butt METCON.

8 Minute AMRAP of:

• 6 x 25lbs ball slams;
• 6 x push-ups;
• 3 x pull-ups.

I completed 13 rounds.

Voila!  Another successful day of stress relief.  Did you fit your’s in?