Monday: Snatch: 3,3,2,2,2,1 (every 3 minutes) 2. 5 second snatch hover holds @ 100% x 6 x 3 3. Back squat: 2 x 3 @ 85% or more 4. Every minute on the minute for 6 minutes: 45 degree hyper x 12 odds Glute ham sit ups x 12 evens Wednesday: Clean: 3,3,2,2,2,1 (every 3Continue reading “Weightlifting March 6th, 8th, 10th”
Tag Archives: power snatch
Weightlifting: February 20th, 22nd, 24th
Monday: Snatch: 30 minutes to work up to max for the day 2. Hover snatch x 1 x 8 start @ 85% of power snatch and build 3. Every minute on the minute for 6 minutes: Swimming frog x 15 odds Bench sit ups x 15 evens Wednesday: Clean and jerk: 30 minutes to work up maxContinue reading “Weightlifting: February 20th, 22nd, 24th”
Weightlifting February 13th,15th,17th
Monday: Snatch: 2,2,1,1,1,1,1: work up to 90% for last 3 singles 2. Hover snatch x 1 x 8 start @ 85% of power snatch and build 3. Every minute on the minute for 5 minutes: Swimming frog x 15 Wednesday: Clean and jerk: 2,2,1,1,1,1,1: work up to 90% for last 2 singles 2. Push pressContinue reading “Weightlifting February 13th,15th,17th”
WOD Monday February 13th
Warm up: 2 rounds of: Banded good mornings x 15 / Glute ham sit ups x 10 / Burpee x 5 Front squat: 2,2 2. Back Squat: 4,4 3. 4 Rounds for time of: 6 Power Snatches 6 Box jumps * Heavy and high These guys…
Weightlifting: January 30th, February 1st and 3rd
Monday: Power Snatch + Snatch + Snatch: 3 @ 85% , 3 @ 90% of Power 2. High hang power snatch + high hang snatch + high hang snatch x 6 cycles @ 85% of hang power 3. Every minute on the minute for 6 minutes: Kb swings x 20 Wednesday: Power clean + cleanContinue reading “Weightlifting: January 30th, February 1st and 3rd”
Weightlifting January 23rd, 25th, 27th
Monday: Power Snatch + Snatch: 3 @ 85% , 3 @ 90% of Power 2. High hang power snatch + high hang snatch x 6 cycles @ 85% of hang power 3. Every minute on the minute for 5 minutes: Kb swings x 20 Wednesday: Power clean + clean & jerk: 3 @ 80%Continue reading “Weightlifting January 23rd, 25th, 27th”
Weightlifting January 16th, 18th, 20th
Monday: Snatch Singles: 2 @ 80%, 2 @ 85%, 2 @ 90%, 2 @ 90+ 2. High hang snatch: 70% x 6 x 2 every 90 seconds 3. Snatch grip Deficit deadlift: 5,5,5 @ 120% 4. 45 degree Row: 3 x 12 Wednesday: Clean and jerk singles: 2 @ 80%, 2 @ 85%, 2 @ 90%, 2 @Continue reading “Weightlifting January 16th, 18th, 20th”
Weightlifting January 9th, 11th, 13th
Monday: Snatch Singles: 3 @ 80%, 3 @ 85%, 3 @ 90% 2. High hang snatch: 65% x 6 x 2 every 90 seconds 3. Snatch grip Deficit deadlift: 5,5,5 @ 110% 4. 45 degree Row: 3 x 12 Wednesday: Clean and jerk singles: 3 @ 80%, 3 @ 85%, 3 @ 90% 2. Pullunder + Push press x 2Continue reading “Weightlifting January 9th, 11th, 13th”
WOD Tuesday January 3rd
Click to see what is New for 2017! Are you Loyal? Thanks to the following members who have now been in the Havoc Loyalty Program for 1 Year! Thank you: Alicia B, Ani S, Anthony R, Chris R, Dan B, Dana H, Diana L, Jeremy L, Lauren B, Lisa D, Michael D, Mike M, NancyContinue reading “WOD Tuesday January 3rd”
Weightlifting January 2nd, 3rd, 5th
Monday: Snatch: singles x 2 waves up to max 2. Snatch grip Deficit deadlift: 5,5,5 3. 45 degree btn presses x 3 x 12 Wednesday: Clean and jerk singles x 2 waves up to max 2. Pullunder + Push press x 3 x 5 cycles 3. Super cat x 3 x 12 4. Banded GHR x 4 xContinue reading “Weightlifting January 2nd, 3rd, 5th”
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