Only a few more nicer days left to get some running in... So today is one of them... :)
WORKOUT:
Every THREE MINUTES of this WOD you will perform a 400m run, including the start of the workout...
After the 1st 400m run perform as many Hang POWER Snatches (63#/95#) as possible with the time remaining on the 3:00 clock...
After the 2nd 400m run perform as many Hang SQUAT Snatches (63#/95#) as possible with the time remaining on the 3:00 clock...
After the 3rd 400m run perform as many POWER Snatches (63#/95#) as possible with the time remaining on the 3:00 clock...
After the 4th 400m run perform as many SQUAT Snatches (63#/95#) as possible with the time remaining on the 3:00 clock...
The run should take you no longer than 1:25/1:45 for guys/gals so scale the run distance if you know a 400m run will take you longer than those two times...
The snatch weight should be between 65-70% of your best 1RM... Just a moderate weight on this one...
Be fast, BUT efficient!
POST YOUR TOTAL REPS FOR EACH SNATCH VARIATION TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
12 comments:
16, 10, 11, 7 rx
I almost didn't come in because snatches were on the menu--but it was good practice (no Rx #). The 400s were the best part. :-)
20, 8, 11, 8 rxd
13, 6, 8, 7 rx
15, 6, 7, 6 rx
22,1,8,4 rxd
mario
10 6 5 5 @65# Dave
25,9,8,8
Brendan
13,9,6,9 @ 35#
Run scaled to 300m x 3, 200m x 1
Roger said
20 9 10 9 on lifts
scaled the runto 300x3 200x1
12, 5, 5, 3
15, 4, 5, 2 rx
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