Wednesday Workout: Snatch Complex, Back Squat, and Hollow / Planche

Strength

Hang Power Snatch + Overhead Squat + Hang Snatch; EMOTM x 6

Back Squat @ 21X1; 7-5-3-7-5-3; rest 2 min btwn sets

WOD

AMRAP in 5 min:

Notes

  • Receive the bar in an overhead squat for the hang snatch.
  • Be conservative with the weights on the pause back squats.
  • Strive for quality on the hollow rocks and planche holds.

Also, the noon class on Thursday is canceled. 6 AM, 9:30 AM, and all evening classes are still on.

 

25 thoughts on “Wednesday Workout: Snatch Complex, Back Squat, and Hollow / Planche

  1. Are we wave-loading the back squats?

    1. Yup!
      Just like last week with the Front Squat… Be conservative 🙂

  2. Snatch complex: 50 kg
    Back Squats: 80 -> 90 kg
    WOD: 6 rounds with a tuck planche

  3. Snatch Complex: 67-67-67-72-72-77#
    BS: 132-154-164-154-164-176#
    WOD: 4 rnds + 6 rocks (+1 front roll off the parallelettes/12″ box…)
    BS probably could have been a little more aggressive as the last set of 3 wasn’t too bad. Planche was tucked with bent arms on parallettes.

  4. Snatch Complex: 15 – 35#
    BS: 65-75-85-75-85-95
    WOD: 6 rounds + 6 hollow rocks (frog stands)

  5. Snatch – 95#
    BS – 145-165-185-145-165-185
    WOD – 7 + 5 HR. Frog Planche.

  6. Strength: Subbed hang snatch-front squat-hang snatch @ 55#
    BS: 95-115-125-115-125-13
    WOD: 7 or 8 rd, did low planks instead

  7. similar snatch complex over here in the desert — snatch pull + (mid)hang power snatch + (high)hang snatch

    worked up to 115#

  8. 115#
    210-220-230-220-230-240
    6.5 rounds (pushups)

  9. Snatch Complex: 35, 45, 50, 57(F), 57(F), 57(F) (Not sure what the deal was, but I couldn’t get into a squat at 57#. I blame the bruises. 🙂 )
    BS: 89, 111, 121, 111, 121, 133
    WOD: 6 rds + 5 sec (Frog)

  10. 135#
    bs: 225×9, 245×3 saving the legs for the race saturday.
    ps. disappointed that only 2 of us are signed up.

  11. 2.2 mi run to gym then
    snatches: 65 x 2, 75 x 5, 80 x 4, 85 x 2 (power snatch followed by 3 OHS to work on back, hang snatch giving me issues)

  12. Snatch: 65, 75, 85
    BS: 111×7, 131×5, 155×3, 111×7, 155×5, 175×3

  13. Snatch: 89, 99, 109 with a failed squat.
    BS: 133. 153, 179, 153, 179, 199
    WOD: 7 rds + a few HR (I think)

  14. Snatch: 67×3, 77×3
    BS: 133, 143, 155, 143, 155, 165
    WOD: 7 rds + 10 hollow rocks (w/ frog holds)

  15. Snatch – 89, 94, 99, 104, 109, 114
    BS – 185, 205, 225 / 195, 215(4), 215
    WOD – 10 rds + 6 HR (frog stand w/ straight arms)

  16. Snatch: @ 45# X 3 , @ 55# X 3 but problems into the squat
    BS: 109, 119, 129, 114, 124, 133, 133
    WOD: 6 rds , frog on wooden block

  17. snatch complex @55#
    BS: 89, 99, 109, 99, 109, 119
    WOD: 9 rds + 10 rocks (frog stand with nearly straight arms)

  18. Snatch Complex @ 95#
    FS: 95, 135, 135, 135, 145, 155
    WOD: 5rds + 10 HR

  19. Snatch complex: 67, 67, 72, 72, 77, 77
    BS: 89, 111, 133, 111, 133, 155 (should’ve started heavier and made less big jumps)
    WOD: 7 or 8 rds + 10 HR

    Also, Alex W. is my squat idol. She can 3 rep at this tempo more than my 1RM. Inspiring me to hit some more heavy squats! Awesome job.

  20. @ AFC
    Snatch complex: 55-55-55-65-65-75
    BS: 95-105-115-105-115-135
    WOD: 8 rds

  21. snatch: 95-95-105-115-115
    bs: 175-185-195-185-195-205
    wod: 6 or 7

  22. 135 Snatch
    BS 185,195, 205, 195, 205, 215
    WOD 5 rds with clapping push ups

  23. Saturday makeup
    Snatch complex: 55#
    BS: accidentally a little aggressive, esp w sore quads, so some mods – 95(7), 105(5), 115(1), 105(5), 110(3)
    WOD: 5 + 5 (15s planks for planche)

  24. On Saturday
    Backsquats: 79, 101, 111, 89, 111, 121 with 4 red band strict chin-ups after each round

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