Tag Archive for: Snatch
WOD 12/12/15
8 Minutes of Snatch/Jerk/Clean Mobility (click links for details)
A- 3 Minutes Light Row +
5-10 Each NFT:
Snatch Pull From Pos 1
Muscle Snatch From Pos 2
Snatch Balance
3 Position Snatch (45/35/15/PVC)
B- Snatch- 18 Minutes To A…
WOD 6/15/15
8 Minutes of Shoulder/Hip/Ankle/Wrist Mobility
A- WU- 2 RNFT of: 1 Minute Practice Triple Unders (Double Unders)/10 Each: Power Jerk (45/35/15/PVC)/ Jerk Grip OHS/ Front Racked Lunges (5 each leg)/ Good Morning
B- Hang Snatch (Pos 2)-…
WOD 4/13/15
8 Minutes of Shoulder/Wrist/Back/Hip/Ankle Mobility
A- WU- 2 RNFT- 15 OHS (45/35)/10 Hang Snatch (pos 1)/30 Seconds Triple Unders Practice or 2 RNFT- 15 PVC OHS/10 PVC Hang Snatch (pos 1)/30 Seconds Double Unders Practice
B- Hang Snatch…
WOD 1/10/14
8 Minutes of Shoulder/Wrist/Over Head/Thoracic/Hip/Ankle Mobility
A- WU- For Time: 20/15/10 BallSlam (20/15)/D.B. Snatch Each (45/25) -7 Minute Cap
B- Snatch- 15 Minutes To A Heavy Set of 2
C- Isabel= For Time: 30 Squat Snatches…
WOD 9/26/11
Warm Up: 3 Rounds of Run 400m & 3min Rest
5RFT of 10 Snatch (115/75)/ 15 Ring Rows/ 20 Ball Slams (20/15)
WOD 8/1/11
Warm Up- Coaches Choice
Snatch- 1/1/1/1/1 (build up to 85%1RM)
5 RFT of: 10 Hang Snatches below the knee (75/45)/ 10 Box Jumps (24/18")/10 Wall Ball (20/12lbs)/ 10 Double Unders
Row- 10 min @ 65% intensity
WOD 7/27/11
Squat Snatch- 3/3/3
5 RFT of: 35 Double Unders/1 Power Snatch (Max Effort)
Correction:
If you are interested in the Strength Series with Coach Tom you will need to pick up a Series package..
These rates are separate from your regular class…
WOD 5/16/11
For Time: 100 Double Unders/100 Air Squats
Burgener Warm Up + PVC Dislocates
Snatch- 1/1/1/1/1/1/1
For Time: 100 each- Knees to Elbows/Mt. Climbers/Sit Ups/Flutter Kicks
WOD 4/26/11
Warm Up- Coaches Choice
5 min K.B. Snatch-WindMill Practice
5 min K.B. Snatch-WindMill (5 Burpee Penalty every time K.B. touches the ground)
2 RFT of: 400M K.B. Farmers Walk/50 K.B. Swings
10 minutes of: Monkey Bars/Low Hurdles
Penalty Bu…
WOD 3/9/11
Warm Up- Coaches Choice
DeadLift- 5/5/5/5/5 @ 60-75% 1RM
5RFT of: 7 each Snatch/O.H.S. (115/65)
Run 1 Mile
LOE 7/11/10
Warm Up -
Dynamic Flexability
SB Sprints- (20 seconds on 30 seconds off)
AMRAP in 20 minutes
- 8 Dead Lift
- 6 Clean
SB Shuttle run -(20 seconds on 30 seconds off)
20 - DB Snatch / Windmill
Cool Down -
Static Stretches
LOE 4/18/10
CF- "DT" +++
Warm UP-
Dynamic and Static Flexibility
1 Mile jog
Five Rounds for time of:
Dead Lift- 12 reps (M;115lbs/F;85lbs)
Hang Power Clean- 9 reps (M;115lbs/F;85lbs)
Push Jerk- 6 reps (M;115lbs/F;85lbs)
100 each
Jack Knife, Super…
LOE 3/12/10
5 Rounds of Pain:)
Warm UP- Static and Dynamic flexibility
Rope 3X3
1 minute AMRAP X5 Rounds
-Box Jump
-Thruster (M;65lbs/F;45lbs)
-V-UP
-Dead Lift (M;95lbs/F;65lbs)
-1 minute rest
PVC- dislocates/ around the world/ good morning w/rotation
Burgener…