Tag Archives: Snatch

Monday: Block Snatch + Overhead squat (above knee) : 6 x 2 @ 90% of max single from last wek 2. Block snatch pulls: 3,3,3,3,3 @ 100% 3. Snatch grip deficit deadlifts: 3,3,3,3,3 @ 110% 4. strict toes to bar: 3 x 10 Wednesday:  Block clean and jerk: 6 x 2 @ 85 – 90% of lastContinue reading

Weightlifting September 5th, 7th, 10th

Monday: Block Snatch (above knee) 2,2,2,1,1,1 2. Block snatch pulls: 5,5,5,5,5 @ 90% of top single for today 3. Snatch grip deficit deadlifts: 5,5,5,5,5 @ 100% of top single for today 4. Weighted sit ups: 3 x 15 Wednesday:  Block clean and jerk: 8 x 1 2. Block clean: 6 x 2 3. Seated box jump:Continue reading “Weightlifting September 5th, 7th, 10th”

WOD Tuesday August 30th

Awesome turn out Sunday for the Nutrition Challenge! If you missed it don’t worry. Make up class is Tonight at 7 p.m.!  Warm up: 500 meter row / 20 pushups Every minute on the minute for 12 minutes: Odds: Strict press x 3 – You don’t actually need a rack. Evens: Strict Pullups (pick aContinue reading “WOD Tuesday August 30th”

Weightlifting August 29th, 31st, September 3rd

Monday: Snatch Doubles x 8 working sets (80-85) 2. Snatch singles x 8 singles – end with max for the day Wednesday:  Clean and jerk: 2 + 1 x 8 working sets (80-85) 2. Clean and jerk x 6 singles – end with max for the day Saturday: Every minute for 12 minutes: Power snatch + SnatchContinue reading “Weightlifting August 29th, 31st, September 3rd”

Weightlifting August 22nd, 24th, 27th

Monday: Snatch Doubles: Work to max, then back off x 3 @ 85% of today 2. Heaving snatch balance doubles + 5 second pause each rep x 4 sets 3. Pause overhead squat x 3 x 2 @ 85% 4. 45 degree overhead press: 3 x 12 Wednesday:  Clean Doubles: Work to max, then back off x 3 @Continue reading “Weightlifting August 22nd, 24th, 27th”

Weightlifting August 15th, 17th, 20th

Monday: Snatch Doubles: @ 2 kg under last weeks top complex x 4 sets 2. Heaving snatch balance doubles + 5 second pause each rep x 4 sets 3. Pause overhead squat x 3 x 3 @ 80% 4. Ab twist x 3 x 30 Wednesday:  Clean Doubles: @ 2 kg under last weeks top complexContinue reading “Weightlifting August 15th, 17th, 20th”

WOD Thursday August 11th

Warm up: 10 Back extensions, 10 Overhead Squats, 10 Sit ups Every 30 Seconds for 8 minutes: 1 Snatch 2. Every minute on the minute for 8 minutes: 1 Snatch 3. 6 Rounds for time: 1 Snatch + 2 Overhead Squats 10 Glute ham sit ups

Weightlifting August 8th, 10th, 13th

Monday: Power Snatch + Snatch: up to max for the day (at least 2 kg better than last week) – Then 85% of complex x 3 back off efforts 2. Drop snatch x 2 x 5 @ 65% of complex max for the day 3. Pause overhead squat x 4 x 4 @ 75% 4.Continue reading “Weightlifting August 8th, 10th, 13th”

WOD Thursday August 4th

Warm up: 10 Back extensions, 10 Overhead Squats, 10 Sit ups Every minute on the minute for 6 minutes: 1 Snatch + 1 Hang Snatch 2. Every minute on the minute for 6 minutes: 1 Snatch 3. As many Rounds as possible in 12 minutes: *Start at 1 rep of each and increase by 1 repContinue reading “WOD Thursday August 4th”