Tag Archives: Snatch

WOD Thursday November 13th

Warm up # 4 1. Hang snatch: 3,3,2,2,1,1 2. Every 3 minutes for 15 minutes: 200 meter run 20 pushups *Record time of each round Havoc Barbell Club 1. 3-Position Snatch (floor, below knee, above knee)  75% x 4 sets 2. Snatch Pulls – @ 95% (of snatch) x 3,3,3 100% x 2,2,2 3. DropContinue reading “WOD Thursday November 13th”

WOD Thursday October 30th

Warm up # 5 1. Snatch: 1 rep max day 2. For time: 115 lb / 78 lb Power snatch x 15 115 lb / 78 lb Over head squat x 10 125 lb / 88 lb Power snatch x 10 125 lb / 88 lb Over head squat x 5   Just in caseContinue reading “WOD Thursday October 30th”

WOD Thursday October 23rd

6 minutes of naked barbell work 1. For 20 minutes: Odd minutes: 2 Back squats Even minutes: 1 Snatch Go up 5 lbs on the snatch and 5-10 lbs on your Squat from last week. 2. 10 Rounds for time of: 3 Burpees 1 Power snatch @ 3/4 / 1/2 body weight

WOD Thursday October 16th

Warm up: 6 min of empty bar work 1. For 20 minutes: 1st minute do 2 Back squats, add 5-10 lbs from last week 2nd minute do 1 Snatch, add 5 lbs from last week 2. For time: 500 Meter Row Immediately followed by 3 rounds of: 15 Pull ups 10 Push ups 5 BurpeeContinue reading “WOD Thursday October 16th”

WOD Wednesday August 6th

Warm up : Glute ham raise x 15 / 1 minute plank / Single leg hip bridge x 10 each 1. For 20 minutes Odds: Max double unders in 30 seconds ( keep a running tally for all 10 rounds ) Evens – Deadlift x 2 2. For time: 1/3 Body weight dumbell snatch xContinue reading “WOD Wednesday August 6th”