Tag Archives: power snatch

WOD Thursday July 20th

Warm up:  2 rounds of: 10 overhead squats / 1 min of jump rope Every minute on the minute for 30 minutes: Minute 1: Power snatch + Hang snatch Minute 2: Seated box jumps x 4 Minute 3: GHD sit ups or toes to bar x the right number

Weightlifting July 3rd, 5th, 7th

Monday: 1. Snatch: up to 90% x 5 singles 2. Every 2 minutes x 6 sets: Power snatch + Hang power snatch + Overhead squat x 2 3. Back squat: 3 x 4 @ 85% Wednesday: 1. Clean and jerk: up to 90% x 5 singles 2. Every 3 minutes x 6 sets: Hang powerContinue reading “Weightlifting July 3rd, 5th, 7th”

WOD Friday June 30th

Warm up: 2 minutes of jump rope / 2 rounds of: Good morning x 12 / X walk x 15′ in each direction 1. Deadlift 1 rep every 2 minutes x 16 minutes 2. Every minute on the minute for 18 minutes: 1. 100 meter sprint 2. Hang power snatch x 5 3. Muscle upContinue reading “WOD Friday June 30th”

WOD Thursday June 8th

Warm up: 500 Meter Row, Then 2 Rounds: 5 Hang Snatch, 5 Overhead Squat, 5 Strict Toes to bar Every 90 Seconds for 12 Sets: Sets 1-4: 2 Hang Power SnatchSets 5-12: 1 Power Snatch 2. 10 Rounds for Time: 1 Rope Climb 10 Box Jumps 10 Kettlebell Snatch (5 Per Arm)

Weightlifting May 30th, 31st, June 2nd

Monday: Sotts press: 3,3,3,3,3 2. Hover power snatch: 3,3,3 @ 85% of power snatch 3. Snatch grip Deadlift: 3,3,3 4. Toes to bar: 12 reps every minute for 5 minutes Wednesday:  Hang Power clean + jerk + jerk x 6 sets 2. Push press: 3,3,3,3,3 3. Concentric Front squats: 3,3,3,3,3 4. 45 degree btn press: 3 xContinue reading “Weightlifting May 30th, 31st, June 2nd”

Weightlifting May 15th, 17th, 19th

Monday: Hang snatch – find max in 25 minutes 2. Heaving snatch balance – find max in 20 minutes 3. Back Squat: 5 rep max 4. Emotm x 5 min: Glute ham sit ups x 12 Wednesday:  Clean pull under – find max 2. Jerk – work to heavy single 3. Front squat: 5 rep maxContinue reading “Weightlifting May 15th, 17th, 19th”

Weightlifting: May 1st, 3rd, 5th

Monday: Hang snatch doubles + overhead squat x 5 sets (build) 2. Drop snatch + Heaving snatch balance x 5 sets (build) 3. Back Squat: 3 x 4 @ 85% 4. Cable crunches 3 x 15 Wednesday:  Clean pull under doubles + 5 sec pause front squat doubles x 5 sets (build) 2. Jerk doubles xContinue reading “Weightlifting: May 1st, 3rd, 5th”