Wednesday Workout: Power Snatch and a few AMRAP’s

Strength

Spend 10 minutes building to a heavy triple Power Snatch.

WOD

Level 1

For reps:

  • 1 min AMRAP Power Snatch (65/35#)
  • 1 min AMRAP Box Dip
  • Rest 2 min
  • 1 min AMRAP Thruster (65/35#)
  • 1 min AMRAP Ring Row
  • Rest 2 min
  • 1 min AMRAP Power Clean (65/35#)
  • 1 min AMRAP Burpee

Level 2

For reps:

  • 1 min AMRAP Power Snatch (115/85#)
  • 1 min AMRAP Ring Dip
  • Rest 2 min
  • 1 min AMRAP Thruster (115/85#)
  • 1 min AMRAP Pull-up
  • Rest 2 min
  • 1 min AMRAP Power Clean (115/85#)
  • 1 min AMRAP Burpee

Choose a weight with which you can perform touch-and-go reps for the entire minute.

20 thoughts on “Wednesday Workout: Power Snatch and a few AMRAP’s

  1. Power snatch: 75#, failed at 85#
    WOD: almost level 2, but did box dips instead of ring dips
    55# snatch, thruster, and clean
    125 total reps

  2. Power Snatch: 65×3, 75×3, 85×3, 90×3, 95×1 (new pr +20!!!)
    WOD: Lvl 2; 88@ 65#
    (Sn-15,RD-14: Th-15, PUs-11: Cl-19,Bu-14)

  3. Power Snatch: PR at 105
    WOD: 82 reps at 85#, Level 2 (- the ring rows)

  4. 65#; WOD: 101

  5. PS: 87#
    WOD: 78 reps at 65# (14, 5, 15, 14, 17, 13)

  6. PS: 125. WOD: 111 reps @ 105

  7. PS: 155
    WOD: 130 rx

  8. PS: 79 (This is my old 1RM, so I guess I should try to max out soon…)
    WOD: 104 (57#, box dips w/ elevated feet)

  9. No barbells, so did double unders. 167 unbroken, then 100 in 49 seconds.

    Did the WOD with 2×50# dumbbells – less weight, but hard!

    15/49
    17/24
    18/20

    143 total

  10. PS: 105
    WOD: 85 @ 85# (level 2, but probably should have done box dips instead of ring dips)

  11. PS 135
    WOD 100rx

  12. At centerville crossfit: Fran – 5:52 Rx. 45 seconds longer than my best but its been a tough week on the legs.

  13. How’d you all like those power snatches? How about those cleans? Every feel like honing in on some technique — and possibly getting stronger? Don’t hesitate to check out C’ville Strength (aka “barbell club”) sometime!!! We don’t bite, but we do dance. M/W 7-8:30, Sa/Su at noon. Come once or all 4 times, we’re happy to have you!

    We’ll help you (try to) get as good as this guy https://www.youtube.com/watch?feature=player_embedded&v=TwPTRCci7JE

    1. The soundtrack is the best part of that video.

      1. it’s the new PR song

  14. PS: 145#

    WOD: 107 RX (8/31-18/20-15/15)

  15. PS: 89# triplet
    WOD: 111 @ level 1.29
    67# snatch/clean, 45# thruster, box dips, blue band pull ups

  16. PS: 85 X 3
    WOD: 103 at 75, level 2

  17. PS: 75#
    WOD: 105@55# Level 2-ish (used skinniest red band for ring dips, 7 pull-ups then finished with blue band)

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