Warm up of your choice 8 rounds for time of: 4 Pistols each leg holding 35 / 26 lb kettlebell 3 Parallette handstand pushups 2 Hang power snatches @ 155 / 108 1 Rope climb (legless if possible)
Tag Archives: Snatch
WOD Wednesday July 9th
Warm up # 3 Every minute on the minute for 10 minutes: Odd: Max wallballs in 30 seconds Even: 3 muscle ups ( strict if possible ) Rest 1 minute Every minute on the minute for 10 minutes: Odd: Max wallballs in 30 seconds Even: Snatch x 2 Rest 1 minute Every minute on the minute forContinue reading “WOD Wednesday July 9th”
WOD Thursday June 5th
Warm up # 5 1. Snatch 1,1,1,1,1 2. For time: 30 Muscle ups or 45 Dips and 45 pullups
WOD Friday May 23rd
Warm up of your choice 1. Sotts press: 5,5,5,3,3,3 2. As many rounds as possible in 15 minutes of: 3 Muscle ups 6 Hang squat snatches @ 85lbs 9 Box jumps @ 30″
WOD Tuesday April 22nd
Warm up # 5 1. Snatch balance or Heaving snatch balance: 3,3,3,3,3 2. As many rounds and reps as possible in 10 minutes of: 800 meter run 115 Hang squat snatch x 20 Bar muscle ups x 30
WOD Friday April 18th
Warm up : 1000 meter row 1. Glute ham raise: 10,10,10,10 – Add weight or bands if possible 2. Using 1 dumbell @ about 1/3 body weight 30 rounds for time of: 1 snatch with your right hand then 1 lunge with each leg 1 snatch with your left hand then 1 lunge with each legContinue reading “WOD Friday April 18th”
WOD Wednesday April 2nd
Warm up # 6 1. Snatch: find 1 rep max for the day 2. Isabel: 30 snatches for time A 135 / 93 lbs
WOD Friday March 21st
Warm up of your choice “Andy bring’s the Dam Rath” 2 Rope ascents Run 200 4 Bar muscle ups Run 400 6 Snatches @ 115 lbs Run 800 8 Deadlifts @ 275 lbs Run 800 6 Snatches @ 115 lbs Run 400 4 Bar muscles ups Run 200 2 Rope ascents
WOD Friday February 28th
Warm up # 5 1. Heaving snatch balance: 1,1,1,1,1,1,1,1,1,1 2. Workout 14.1 Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 75-lb. Power snatches, 15 reps Post rounds and reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open. Compare to 110316. Enlarge imageContinue reading “WOD Friday February 28th”
WOD Thursday January 9th
Warm up # 5 1. Snatch technique x 10 minutes 2. For time: 95 lb snatch x 20 Pullups x 15 115 lb snatch x 15 Pullups x 15 135 lb snatch x 10 Pullups s x15 155 lb snatch x 5 Pullups x 15 One of favorite weightlifting videos
CrossFit Havoc 