Skill, skill, skill...
SKILL: 10-15 minutes
Snatch practice as you figure out your WOD weight... Work POWER snatch balance & proper hip contact when you jump...
WORKOUT:
50m Shuttle Sprint (Blacktop & Back)
10 Wall Ball Shots (14#/20#)
1 Hang Power Snatch (105#/155#)(Around 80% of your best Snatch 1RM)
* As Many Rounds As Possible In 15 minutes *
Try to make this one semi-heavy since its just one rep, BUT realize we are going for 15 minutes so find a happy medium...
Remember that HANG means you must stand up with the weight first before you can start your snatch and POWER means you stay ABOVE parallel when you squat under the weight...
POST YOUR TOTAL ROUNDS AND ANY SCALING TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
17 comments:
10 + 1/3 rounds Rx'd
Brendan
11 rounds (115#)
10 rounds + run + 2 wall balls
11 1/3 rounds @85#
dave
8 Rounds @ 50#, 10# WB
11 rds + run, 75#
13rds + 4 WB (145#)
10 1/3 rounds + 4 WBs #55
10 rds 63#
Tom
15 RDS Rx'd
11 rounds
(6 @ 78#, 5 @ 83#)
13 + 1/3 rds @ 95#
12 rds + 10wbs. 115#
Mario
10 rds + 3 wbs @ 125#
11 Rds @ 95#
10 1/3 + 4 WB (135#)
Roger said
9 Rds an extra run!! how lucky can I be.
Post a Comment