Snatch

Tuesday 8.25.2015

Strength

8 Rounds

Every 90 Seconds
1 Power Snatch + OHS
(add weight each round) 

Conditioning

For Reps:

3 min AMRAP DB Alternating Snatch 40/30
2 min AMRAP Double Unders
1 min AMRAP DB Alternating Snatch 40/30

Finisher
3 x 10 V-Ups

Competition
4 min AMRAP
Bar Muscle up

Beginner

Strength
15 min Hang Snatch Technique Work

Conditioning

3 min AMRAP DB Alternating Snatch
2 min AMRAP Single Unders
1 min AMRAP DB Alternating Snatch

Finisher
3 x ME V Ups

Thursday 8.20.2015

Strength
5 min Row For Calories

Conditioning 

10 min AMRAP
30 Double Unders
15 Power Snatch 75/55

Beginners

Strength
15 min to find heavy Farmer Carry 

Conditioning 

10 min AMRAP
30 Single Unders
15 DB Snatch

Finisher
3 x 10 Hanging Knee Raise

Saturday 7.18.2015

CONDITIONING

Team of 2:
20 Tandem T2B
200m Run
40 Tandem Alternating DB Snatch 
400m Run 
60 Tandem KB Swing
600m Run

Both team members complete the work at the same time. Reps only count if they are completed in a tandem fashion.

Tuesday 7.14.2015

STRENGTH

15 min to find Heavy Snatch Pull + Hang Power Snatch + OHS

CONDITIONING

20 min EMOM:
Even - 12/8 Calorie Row
Odd - 10 Burpee

Finisher:
3 x ME V-Ups 

COMPETITION

8 x 3 Sots Press (barbell)8 x 3 Snatch Balance (light)

Thursday 7.9.2015

STRENGTH

10 min EMOM:
Power Snatch + OHS @ 65%

CONDITIONING

For time:
800m Run
20 Power Snatch 95/65
800m Run

COMPETITION

*135/95

Tuesday 6.30.2015

wodSTRENGTH20 min to find 1RM Snatch

CONDITIONING 3 Rounds: 20 OHS 95/65 400m Run

Finisher 4 min Rotating Plank

COMPETITION 8 x 2 Snatch Balance @ 40% Tabata Row

Saturday 6.27.2015

wodCONDITIONINGPartner WOD 20 min AMRAP: 5 Power Snatch 155/105 25 Double Unders 5 Power Clean 155/105

Tuesday 6.16.2015

wodSTRENGTH15 min to find Heavy Hang Snatch High Pull + Hang Snatch High Pull + Hang Power Snatch

CONDITIONING Partner WOD 10 Rounds (5 per partner) 90 sec Rounds 6 Power Snatch 95/65 ME Calorie Row *Score is calories. Partners alternate full rounds.

Finisher 3 x 12 KB/DB Oblique Bends

COMPETITION 3 Rounds: 10 T2B 3 Rope Climbs

Thursday 6.11.2015

wodSTRENGTH10 min EMOM: 3 Hang Power Snatch @ 55%

CONDITIONING 4 Rounds of 30 sec on/off a. 10m Shuttle b. Mountain Climbers c. Hollow Rocks d. DB Snatch R e. DB Snatch L

Tuesday 6.2.2015

wodSTRENGTH/SKILL15 min to find 1RM Snatch of any type

CONDITIONING 8 min AMRAP Ladder 2/2, 4/4, 6/6, 8/8 etc…: Power Snatch 135/95 Bar Facing Burpee

Finisher 30 GHD Sit Ups

COMPETITION 3 x 1 MU + 5 Ring Dip 3 x 20 ft Handstand Walk

Thursday 5.28.2015

wodSTRENGTH10 min EMOM:  2 Hip Snatch @ 50%

CONDITIONING “Randy” 75 Power Snatches 75/55

Tuesday 5.12.2015

wodSTRENGTH15 min to find 3 Rep Power Snatch + OHS

 

CONDITIONING 15 min AMRAP: 400m Sprint ME Unbroken OHS 95/65 *Score is OHS Reps

Finisher 4 x 1 min Plank

COMPETITION 5 x 3 Hang Snatch Pulls (Heavy)

 

Saturday 5.9.2015

wod CONDITIONING Team Grissabelle

6 Rounds: 10 Clean and Jerks 135/95 10 Power Snatch 135/95 *Work must be evenly divided. Each member must do 30 of each movement.

Tuesday 4.28.2015

wodSTRENGTH15 min to find 1RM Hang Snatch

CONDITIONING For Time: 15-12-9-6-3 *OHS 95/65 Toe 2 Bar

Finisher 100 Russian Twist

COMPETITION *115/75

Thursday 4.23.2015

wodSTRENGTH10 min EMOM:  3 Power Snatch @ 65%

CONDITIONING 8 min AMRAP: 10 Alternating DB Snatch 40/30  30 Double Unders

Finisher 800m Run

Thursday 4.16.2015

wodSTRENGTH15 min to find Medium/Heavy  Snatch + Hang Snatch

CONDITIONING Partner Workout 16 min AMRAP: 3 Power Snatch (Challenging weight) Row 200m/150m

Tuesday 4.7.2015

wodSTRENGTH15 min to find Heavy 2-Rep Hang Power Snatch

CONDITIONING For Reps

5 Min AMRAP: 5 Power Snatch 95/65 10 Pull-Up *3 min rest* 5 min AMRAP: 10 Power Snatch 95/65 5 Pull-Up

Finisher 5 x 25 Band Pull Aparts

COMPETITION 6 min AMRAP: 10 OHS 95/65 2 Rope Climb

Thursday 4.2.2015

wodSTRENGTH10 min EMOM:  3 Power Snatch @70%

CONDITIONING Team Sled Drag 14 min AMRAP: Sled Drag Down/Back 20 Alternating DB Snatch 40/30 (10 per side)

Tuesday 3.24.2015

wodSTRENGTH15 min to find HEAVY Snatch of any type

CONDITIONING For Time: 600m Run 30 Power Snatch 95/65 600m Run

Finisher 50 Body Saw

Tuesday 3.17.2015

wodSTRENGTH15 min to find HEAVY Snatch Grip Deadlift + Hang Power Snatch + OHS

CONDITIONING 5 Rounds: 5 OHS 95/65 10 Lateral Bar Hops 200m Sprint

Finisher 3 Rounds: 20 Hollow Rocks 20 Supermen