db 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 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 3.3.2015

wodSTRENGTH20 min to find 1RM Hang Snatch

 

CONDITIONING 3 Rounds: 30 DB Snatch 40/20 (15 per side) 30 Double Unders 20 DB Snatch 40/20 20 Double Unders 10 DB Snatch 40/20 10 Double Unders

Finisher 3 x ME T2B

 

Thursday 10.23.2014

wodSTRENGTH10 min EMOM:  Power Snatch + Snatch (medium light)

CONDITIONING 40 Double Unders 40 DB Snatch 40/30 R/L 30 Double Unders 30 DB Snatch 20 Double Unders 20 DB Snatch 10 Double Unders 10 DB Snatch

Thursday 9.11.2014

wodSTRENGTH10 min EMOM: 3-Position Power Snatch (Below Knee , Above Knee, Mid-Thigh)

CONDITIONING 15 min EMOM: 10 DB Snatch (5 per side) 5 Burpee

Finisher 50 KB Slashers (50 each way) 

 

Friday 8.8.2014

wodSTRENGTH/SKILL8 Min EMOM: 3 Push Press @ 60%

3 x 10 Bent Over Row

CONDITIONING For Time: "TK" 20 min amrap 8 strict PU 8 Box Jumps 36” 12 KB Swings 70

Post 3 x 20 Plate Raise  

COMPETITION 20 Bar Muscle Ups 50 Rear Delt DB Raise TK Hero WOD

"TK" - U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

Wednesday 7.30.2014

wodSTRENGTH/SKILL10 min EMOM Power Snatch + OHS @ 50%

CONDITIONING 12 min Amrap 20 DB Snatch (10 per side) 40/30 40m Shuttle Sprint

Post Conditioning 100 Steps Walking Lunge

COMPETITION 5 min AMRAP Burpee Muscle Up