Friday Workout: Overhead Squat, Snatch and a Quickie

All Friday Classes are on a normal schedule.

Strength

Overhead Squat 3-3-3-3 w/ 3 second pause at bottom

High Hang Snatch 60% 2-2-2-2

WOD

8 Minute AMRAP

  • 10 Clapping Pushups
  • 10 Jumping Squats (45# / 35#)

Be careful about jumping squats.

19 thoughts on “Friday Workout: Overhead Squat, Snatch and a Quickie

  1. OHS: 45#

    HHS: 60#

    WOD: 9 rnds + 6 cpu Rx

  2. OHS: 89-89-wrist pain-45-67 x 3
    Tall Snatch: 45-35-45 x 3
    High-hang Snatch: 67-67-67-77 x 2

    That tattoo is beautiful!

    1. Thank you!!

      I had it done by Becky at http://www.benaroundtattoos.com Main Street – loved it there.

  3. The Crap Knee Hodgepodge

    10 x 5 goblet squats @ 20lbs
    Tabata planks and side planks (each side)
    WOD: 3 rounds row 250 meters, 5 push ups, 10 kbs @25lbs( felt really light YAY) = 6:40

    Thanks Ben!!!

  4. At Crossfit Westlake:

    15-12-9-6-3

    Clean + Press 135 rx (did 95)
    KB Swings 1.5 rx (1)
    Situps

    X2 reps on KB, X3 on situps

    12:09

    Also did the 10-9-8…1 DL, Bench, Clean at RX (1.5x BW, 1X, .75X) early this morning. Forgot to start the stopwatch though… ~20-25min.

  5. OHS: 89#
    Tall Snatch (3×3): 55#
    High Hang Snatch (4×2): 77# x3, 84#

    WOD: 7 rounds +3 push-ups (first 2 rounds rx)

  6. @Home
    OHS: 60#
    HHS: 90#
    WOD: 7 rounds Rx

  7. OHS/HHS both @ 35#… felt comfortable
    WOD: 7 Rounds + 9 Jumping Squats
    (first 5 Rounds: regular push ups, the rest were knee push ups; jumping squats were without weight)

    Also, left my boots in front of the cubbies…

  8. OHS: 15, 20, 25, 30#
    HHS: 30#
    WOD: 7 rds + 1 PU (Regular PUs, 15#)

  9. Gretchen Kittelberger December 17, 2010 — 7:53 pm

    OHS: 5 sets at 94 and 2 sets at 121
    High Hang Snatch: 4 sets at 89 and 3 sets at 111

    WOD: Same Amrap but added a rope climb to the end of each round— 5 rounds exactly

  10. OHS: 77#
    HHS: 67 #

    WOD: 7 rds + 6 clapping push-ups Rx
    (and lots of face plants)

  11. OHS: 15, 25, 30, 35
    HHS: 30 (with one fail)
    WOD: 8 or 9 rounds + 3 jumping squats (regular push ups, 15#)

  12. OHS and HHS: 45#

    WOD: 8 rds + 3 pus, not clapping

  13. OH-35#, HHS- 30#

    WOD- 10 rounds, no clapping

    Great help, Ben!

  14. OH: 111#
    Tall Snatch: worked up to 89#
    HHS: 99#

    WOD: 10.5 rounds RX

  15. OHS: 35#; HHS: 35# (technique work! :))
    WOD: i lost count. first round clapping pushups. every other round no applause here.

    1. 6 or 7 rounds? + 5 pushups

  16. 6 rounds + 2 clapping push-ups
    The squats seemed easy compared to the push-ups. Just grateful I didn’t face plant doing those things!

  17. OHS: 111# HHS: 89#
    WOD: 6 rds + 5 push ups Rx

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