overhead squat

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 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)

 

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

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

Saturday 3.7.2015

wod CONDITIONING

CrossFit Open 15.2 http://games.crossfit.com/workouts/the-open

or

For Time 4 Rounds: Row 300m Run 200m *2 min Rest

Tuesday 2.3.2015

wodSTRENGTH15 min to find Heavy Snatch + OHS

CONDITIONING Death By: 1 Power Snatch @95/65 5 Pull-Ups *add 1 Power Snatch each minute until failure

Finisher 100 Band Pull Downs

COMPETITION *CTB Pull-Ups 5 x 3 Snatch Grip Deadlift (light)

Thursday 12.11.2014

wod CONDITIONING 5 Rounds: a. 1-Arm KB Swing LEFT x10 b. 1-Arm KB Swing RIGHT x10 c. Slasher LEFT x10 d. Slasher RIGHT x10 e. KB Hang High Pull x10 f.  1-Arm KB OHS LEFT x10 g. 1-Arm KB OHS RIGHT x10 *2 min rest between rounds

 

Tuesday 9.30.2014

wodSTRENGTH15 min to work to Heavy Power Snatch + OHS  

CONDITIONING 5 Rounds For Time: 6 Hang Power Snatch 105/75 30 Double Unders

Finisher 4 x 15 Barbell Roll Outs 

COMPETITION 12 Rope Climbs Triple Under work

Thursday 8.14.2014

wodSTRENGTH8 Min EMOM: Power Snatch + OHS + OHS @ 60% 

CONDITIONING 5 Rounds: 6 Power Snatch 95/65 12 Burpees

Finisher 5 Min Plank 

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 

Tuesday 7.8.2014

wodSTRENGTH/SKILL20 min to Establish 2 RM Power Snatch

CONDITIONING 21-15-9 OHS 95/65 *Pull-ups

Post WOD 4 Rds 30 sec on/off Weighted Plank 

COMPETITION *CTB in workout

10 min bar MU work 100 banded pull downs

Wednesday 6.18.2014

wodSTRENGTH/SKILL 15 min to find Heavy Pause Snatch Deadlift (above the knee) + Hang Snatch 

CONDITIONING

8 Min AMRAP 5 OHS 95/65 30 Double Unders

Post Wod 5 min Rotating Plank

COMPETITION

Use 135/95 in Conditioning