Hang Squat Snatch: 4 x 3 (re-set between reps)


For Total Reps: AMRAP 12
12 Overhead Squats (95/65#)
12 Chest-to-Bar Pull-ups
12 Hang Power Snatch (95/65)
12 Thrusters 95/65


Athlete Spotlight: Barry Bennett
I felt like I was losing control of my physical health and I wanted to make one last ditch effort to get back in control of my life. I knew that the longer I let it go, the worse it was going to get, and I wasn’t about to let that happen. Athletics have always been a huge part of my life, and I missed the challenge of sport and fitness. I saw what CrossFit has done for my daughter, and I saw this as an opportunity to really connect with her and have something in common that is really important to both of us.
I was scared, man. I didn’t think I was going to be able to do any of the stuff correctly because I have never been exposed to the world of fitness at this level. I felt like I had two left arms, two left legs, and no head, but the friendly atmosphere, supportive coaches and the incredible community helped me a lot. With all the support and motivation coming my way, I feel like I can stand on my own two feet with confidence and offer that support and encouragement to the people around me now. I enjoy the minute I drive into the parking lot, to the minute I drive out. It’s hard to leave. I feel 100% better already and I’m looking forward to feeling 200% better.
My first big accomplishment was when I slapped some plates on the barbell for back squats during a workout and learned what it felt like to move some weight around. I also felt really accomplished when I learned to accept the idea of scaling workouts appropriately so I can get a good workout safely… making it through my first workout without getting hurt was a good day. I am so thankful for the coaching and support I am getting at the gym to push me towards my accomplishments. The dedication and knowledge has made my experience that much more incredible, and keeps me coming back for more.
I’m focusing mainly on technique, trying to go through the motions of each lift so they can eventually feel smoother and more natural. I’m really hungry for some pull ups. I know I’ll get there some day, but for now, being persistent and going through the progressions will help me get there. I’m working on mentally getting past the “I can’t” that goes through my head during a tough workout. I am working on totally getting in my own zone, putting on the blinders, and not comparing myself to people around me. I’m learning to focus on doing what I can do, the best I can.
I’ve had this conversation with people already. I tell them that it’s totally not what you think it is. It’s not total weightlifting, or total cardio, or any one thing really. You’re constantly changing the things you do, and there is such a variety in every workout that it becomes FUN and keeps you on your toes. Mentally it doesn’t beat you down because there’s a scale for everyone. It’s a quick workout so you DO have the time. You feel the benefits so quickly that you just want to do it more and more. It can be a huge struggle to self-motivate when it comes to fitness at home, but when you’re with a community, you look forward to it. The camaraderie and the team spirit is contagious and really pushes you to be better everyday. You won’t fail. They won’t let you.