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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

WOD:

21-15-9

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

 

WOD:

“CrossFit For HOPE”

3 Round for Reps:

Burpees

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

 

WOD

For Time:

5-10-15-20-15-10-5

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

WOD

4 Rounds For Time:

12 Power Snatch (65/35 lbs)

400 Meter Run



4/20/2012

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.


2/9/2012

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

Skill:

Find Your 1 RM Dead Lift

1-1-1-1-1

WOD:

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

Skill

Find your max 5 rep Full Snatch

WOD

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

Skill:

30 Turkish Getups total

WOD:

3 RFT

15 KB Swings @ 1/1.5pood

2 for 1 wall balls x 10

5 ring dips