Strength
- Muscle snatch – 40% (of snatch) x 3 x 2
- Power clean + jerk – 60% x3 x3
Extra Credit WOD (done on your own)
3 Rounds
- Row 250 Meters
- 20 Kettelbell Swings (2 / 1.5 Pood)
Tuesday Workout: Muscle Snatch & Power Snatch
Charlottesville's most experienced functional fitness and weightlifting center.
MS: 89#, PCl&J: 99#
ECWOD: 6:18 @ 1.5 pood
MS: 77#
PC: 111#
Jerk: 99#
WOD: 6:10 @ 53#
MS -> PS: 37# (technique work)
PCJ: 57# (technique work)
WOD – 6:59 @35#
MS: 45#
PC+SC: 89#
PJ+SJ: 89#
E.C. WOD: 7:51 RX
Worked with 57# and 67#
ec wod 6:06 @45#
37# for snatch and hpc/jerk
EC WOD: 6:51 @35# (first time using that kb in a wod)
5:27 (2 pood russians)
# Snatch – 133# x 1 x 3
# Clean & jerk – 155# x 1 x 3
# Snatch pull – 155# 3 x 3
# Snatch deadlift – 177# x 3 x 3
3 Rounds:
Row 250 Meters
20 Kettelbell Swings (2 Pood)
6:14 Rx’d
@ Home
MS: 90#,
PCl&J: 100#
ECWOD: 5:48 @ 35#
MS: 67
Power clean + squat cleans: 111
Power jerk + split jerk: 121
WOD: 6:37 rx
89MS
133PCJ
4:59 wod rx
PS: 55#
CJ: 111#
37/52/6:22 @ 35#
37# Snatch and HPC/Jerk
WOD: 6:38 @ 25#
MS: 89
CJ: 111
EC wod: 5:55 @ 53#
37# all things lifting (mostly working form/flexibility)
ECWOD: 6:46 @35#
used a few different lower weights for the lifts. really working on form.
WOD: 6:16 with 35#
MS: 35
PCJ: 57
WOD: 6:08 @ 35#
57# MS
67# C&J
top of pull (before jump) – your chest should be completely vertical
stay over bar as long as possible
lifting from floor, knees come back during 1st pull, bar path should be vertical if not slightly backwards
No WOD…
89/111
WOD: 6:30 Rx
MS: 89
Power clean + squat cleans: 133
Power jerk + split jerk: 121
WOD: 6:19 w/20# wallballs
37# for snatches and hpc
6:53 @ 35#
Strength: 37#
WoD: 6:00 @ 25#