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Tag: snatch

Week 5 Day 1, 10-22-12

Posted by VincentO in WOD. No Comments

22nd October

Warm Up:

Row 250

run 400m

Tabata sit-up

Skill:8 min to find

3 rep max of:

Snatch Hi-pull from box



Power Snatch  and Strict pullups

(Use weight that you can do 11 unbroken)

Week 5, Day 3 / 9-12-12

Posted by VincentO in WOD. No Comments

12th September

Skill/ warm up

Power Snatch and thrusters



“CrossFit For HOPE”

3 Round for Reps:


Power Snatch (75/45 lbs)

Box Jumps (24/20”)

Thrusters (75/45 lbs)

Chest to Bar Pull-Ups

* Perform each exercise for 1 Minute before moving on to the next exercise; with 1 Minute rest before beginning each round.

Week 5, Day 2 / 9-11-12

Posted by VincentO in WOD. No Comments

11th September

Warm up

Run 500m / 400m / 200m / 100m

1 box jump for every 10 seconds it takes you to complete each

complete box jumps after each set


Skill: power snatch 10 reps unbroken 10 rounds

light weight focusing on unbroken form. increase weight each round if necessary



For Time:


Kettlebell swings (1.5pood / 1 pood)

Plank Holds (Hands)

200 Meter Run

Quick Test: Is It Your Shoulders?

Posted by Juliet in Blog, Diane Fu, differential diagnosis, hips, husk fu, husky is the new strong, quick test. Comments Off on Quick Test: Is It Your Shoulders?

5th September

Hey Mwodies, Here is another quick, training-movement based differential diagnostic test for the overhead squat. […]

WEEK 2 Day 2, 8-21-12

Posted by VincentO in WOD. No Comments

21st August

Warm up

PVC Over head squats 3 sets of 10

Burgner Warm- up

Skill : Snatch


4 Rounds For Time:

12 Power Snatch (65/35 lbs)

400 Meter Run


Posted by VincentO in WOD. No Comments

20th April

Snatch 3 rounds of rep scheme 3.2.1. First set the 1 should be 80% of max, 2nd set 90% and 3rd set max. Rest 90 seconds between the 3.2.1 then rest 3 minutes between each round.


Posted by zippykid in WOD. No Comments

9th February

For time:

40 BB power snatch @ 95/65lbs
and 40 KB swing @ 1.5/1 pood

Recent WODs

Ready for some pain and gain? Bring everything you've got because we are going to push it! Don't forget to log those times and check your profile to track your progress. LETS go!

Week 6 day 5

Warm Up:

Run 500m For time

30 sit-ups for time


Find Your 1 RM Dead Lift



For Time:

21-15-9 reps of

Squat Clean (95/65lbs)

Box Jumps ( 24/20”)

Week 6 Day 4

Warm Up

Run 200m / 100 single jumps / 40 double unders


Find your max 5 rep Full Snatch


5 Rounds for reps

In 2 minutes complete

200m run...

Week 6 Day 3

Warm Up:

3 rounds of:

Row 100m fast

Row 100m relaxed


30 Turkish Getups total



15 KB Swings @ 1/1.5pood

2 for 1 wall balls x 10

5 ring dips