2014-11-24

MONDAY WORKOUT

Barbell skills and WOD!

POWER/SKILL:
3 Position Snatch
- Rep 1 - HIGH HANG Squat Snatch (There can be NO lean over the barbell for this one)
- Rep 2 - BELOW Knee Power Snatch (Barbell DOESN'T touch the floor)
- Rep 3 - SQUAT Snatch From The Floor
* Lots of different spots on this one so really hammer good positions and keep the weights BELOW 85% of your best 1RM snatch

Try this progression on for size on this one:
Set 1 - 50% 1RM
Set 2 - 60% 1RM
Set 3 - 70-75% 1RM
Set 4-6 - 75-85% 1RM

20 minutes to work on these positions...

WORKOUT:
10 Sumo Deadlift High Pulls (65#/95#)
10 STRICT Presses (65#/95#)(Barbell must be cleaned into position)
* As many rounds and reps as possible in 7 minutes *

Use 65-70% of your best Press 1RM if 65#/95# is too heavy for you...

The goal is to get 5+ rounds at a minimum for this one...

Watch that lower back position on the high pulls just because the weight for this movement will be light...

POST YOUR SNATCH WEIGHT AND YOUR TOTAL ROUNDS TO COMMENTS

12 comments:

CrossFit Hydro said...

Sunday Night WOD... Went really well :)

3 position Clean
- High Hang power
- Knee Power
- Floor Power
(135,185,225,245,265)
.... Felt good so went for a 1RM
275, 285, 290 (8# PR for a Power Catch)

Ft sq... 1RM for the day
- Just 290 :$

Class WOD
- 10 SDHP, 10 Strict Presses (95#)
7 RDS + 5 high pulls in 7 mins... Presses blew, haha

10 muscle ups under fatigue to finish (weakness work)
3,2,2,2,1 w/ minimal rest between sets

JVB

Jordan said...

145# Snatch
5rds + 3 SP rx

Emilie Goldsberry said...

80# snatch, got the first 2 reps at 85#
4 rounds + 14 reps 53#

Vice said...

78# snatch
4 rounds + 17 REPS at 60#'s

Anonymous said...

85# snatch
5 rounds + 4 reps @ 65#
Dave

Darren said...

115# snatched
4 rds + 1 pull @ 65#

Brianne Kemp said...

83# Snatch
5 + 1 @ 58#

John Dunn said...

100# Snatch
3 + 6 SP Rx

Rachel said...

63# snatch
3 rounds + 8 presses (53#)

Susannah Dunn said...

88# snatch

3 rds even (60#). This got really heavy and nasty. Not proud of that performance at all.

Sharon said...

53# snatch

2 rds + 7 presses (53#). This got too heavy real quick.

Colin McDermott said...

135#
4 rounds + 3 SP rx