Snatch – Page 5 – CrossFit Havoc

WOD Tuesday March 27th

Warm up: Jerk technique stuff Every 3 Minutes for 15 Minutes: 3 Push presses + 3 Jerks + The right number of kipping pullups 2. For time: 400 meter run 20 Power snatches or Snatches @ 3/4 body weight

Warm up: Empty bar work Every 3 minutes for 18 Minutes: 1 Low hang power snatch +1 Power Snatch + 1 Low Hang Snatch + 1 Snatch 6 Muscle ups / 12 Pullups 2. For time: Run 400 meters with something * Sand bag, med ball, kettlebell, plate, yoke, small person, etc. Run 400 metersContinue reading “WOD Thursday March 22nd”

WOD Wednesday March 7th

Warm up: Empty bar work / some running stuff As many reps as possible in 6 minutes of: 115 / 83 lb Snatch ( any style) Begin the 6 minutes with a 400 meter run Rest 2 Minutes As many reps as possible in 8 minutes of: 135 / 93 lb Snatch ( any style)Continue reading “WOD Wednesday March 7th”

WOD Thursday March 1st

Warm up: Empty bar work 3 Position snatch: 6 heavy sets 2. 3 Rounds for time: 25 Ball slams 15 Hang power snatches @ 95 / 63

WOD Thursday February 22nd

Warm up: Air bike x 2 min / Barbell movement technique Sotts press: 3,3,3,3,3 2. Squatting muscle snatch: 2,2,2,2,2 3. 5 Rounds of: 20 seconds max effort Air bike / 1:40 rest This is so much more impressive than you think it is.

WOD Wednesday February 21st

Warm up: 300 meter row / 10 overhead squats / 10 Heaving snatch balance For time: 1000 meter row 80 Wallballs 60 Burpees 40 Pullups *Begin every minute including the first one with one heavy ass snatch

WOD Thursday February 1st

Warm up: Empty bar work Every other minute for 6 minutes: 3 Power snatches ( minutes 1, 3, 5 you are working) Every other minute for 6 minutes: 2 Snatches ( minutes 7, 9, 11 you are working ) Every minute for 6 minutes: 1 Snatch ( minutes 13 – 18 ) 2. “Annie” 50,Continue reading “WOD Thursday February 1st”

WOD Monday January 22nd

Warm up: 1 minute bottom of squat hold, 20 Back extensions, 15 Sit ups 1. Every 3 minutes for 5 sets: 3 Front squats *Increase weight as you go 2. Open WORKOUT 13.1 MEN – includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 BurpeesContinue reading “WOD Monday January 22nd”

WOD Wednesday January 17th

LAST DAY TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Nutrition Challenge Meeting this Sunday!! Cost for the Challenge is $20! Schedule: 8:15-9:00 AM – Weight and Measurements 9:00 -10:00 AM – Listen and Learn about the Challenge 10:00 – 11:00 AM – Workout Warm up: 400Continue reading “WOD Wednesday January 17th”

WOD Thursday January 11th

7 MORE DAYS TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 10 Good Mornings, 10 Single leg hip bridge, 10 Sit ups 1. Every minute on the minute for 14 minutes: 1st minute: 2 Deadlifts (Increase weight as you go) 2nd minute: Glute-ham SitContinue reading “WOD Thursday January 11th”