Category Archives: Snatch

May 19-23-2014

TUESDAY 6x 1 snatch 2 snatch balance 3 snatch grip press/ push press 95-115-135-155-155-155 wEDNESDAY 3 squat cleans on the minute as long as possible (205) 5 minutes AMRAP 2 minutes double unders-140 2 minutes pull-ups -30 2 minutes wallballs-40 … Continue reading

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Tuesday 11-19-13

Front Squat 1×5 @ 70% 1×5 @ 75% 1×5 @ 80% 1×5 @ 85% 135-185-205-225 then: Snatch from the blocks at knee height, 4 x 2 (60%, 70%, 80%, 85%) 105-115-135-155

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Monday 10-21-13

Snatch: 2 x 2 @ 70%, 2 x 3 @ 75%, 2 x 1 @ 80% 135-145-155 Front Squat: 5 x 1 @ 85% 245

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Monday 9-22-13

3 POS Snatch – work up to 90%, start at 40%, 1 rep each 135-155-165-170 3 X 3 – Pause Back Squat 225-255-275 then: For time: 21-18-15-12-9-6-3 Deadlifts(225/155) Double-unders Pull-ups 13:09 rx

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Wednesday 9-18-13

Power Snatch – 75% of max x 2 x4 135 Push Jerk(from rack): 75% x 2 x4 185 WOD: 6 Rounds for time of: 5 Ground to Overhead(135/95) 5 Muscle-ups 13:34 rx

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Tuesday 9-17-13

WORKOUT OF THE DAY: 1 Snatch Pull + 1 Snatch, 85% X 1 X 5 Deload-95 Clean & Jerk – 70% x 2 x 4 Deoad-135 then: AMRAP in 5 minutes of: 5 OHS(115/80) 5 Ring dips 7 Rest 3 … Continue reading

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Friday 9-13-13

2RM Hang Snatch – 15 min time limit(from top of knees) 175 PR 2 RM Hang Squat Clean – 15 min time limit(from mid thigh) 245 PR then: 3 Rounds for time of: 50 KB Swings(70/44) 400M Run 15:53 rx

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