Wednesday Workout: Snatches and an Overhead Squat Triplet

We’re hosting an impromptu social at the gym Friday at 6:15 pm! Come do the WOD at 5:30 pm, then hang out afterwards for a drink. Feel free to bring food if you’d like!

group ohs

Strength

Power Snatch 4 x 4 @ 80%

WOD

Level 1

15-12-9 reps each of:

  • DB Overhead Squat (30/20# per hand)
  • Box Jump (18/12″)
  • Knee Tuck on Bar

Level 2

21-15-9 reps each of:

  • Overhead Squat (155/100#)
  • Box Jump (30/24″)
  • Toes-to-Bar

Notes

  • Use the same weight for the Overhead Squats as you did for the Power Snatches. 

21 thoughts on “Wednesday Workout: Snatches and an Overhead Squat Triplet

  1. Snatches: 65#
    WOD: 55# OHS, 24″ box jumps, T2B
    10:16

  2. Snatches: 95#
    WOD: 65#, 12:53. It’s a little hard to believe everyone at 6am did the WOD so fast 🙂

  3. Snatch: 55#
    WOD: 45# OHS
    10:06

  4. Snatches: 2*95, 2*115
    WOD: 95 OHS, 24 bx jps, T2B
    8:54

  5. Snatches: up to 70#
    WOD: 11:32
    55# OHS, 24″box jumps, T2B (Did 15 ohs/21 bj/15 t2b rep scheme in first round, then all 15, all 9)

  6. powersnatches up to 85#
    wod 15:27 @85# and 24″ and T2B and 21-15-9

  7. PS at 135
    WOD 15:10 at 155#. Ugly

  8. PS- 65#
    WOD- 11:23
    @ 60#, 24″, T2B – 21, 15, 9

  9. PS: 65#
    WOD: 11:18 (21, 15, 9 – 35#, brown box, raises)

  10. PS: 95#
    WOD: 9:51 (45# )

  11. PS: 89#

    L1

    30# DB
    24″ box
    T2B, k2c

    9:30+ or –

  12. At the hotel where they actually had dumbells!

    Strength- I ate two big Baltimore Maryland crabcakes at CJs in Owings Mills (highly recommended) and talked trash to the locals about the Ravens/Pats game coming up. My boss is from Boston so he was doing the bulk of the trash talking. This was last night.

    WOD- this morning- paid the price for those crabcakes but not for the trash talk because Ravens fans are weak.

    4 rounds for time

    10 dumbell thrusters 35#
    10 dumbell curls with each arm 35#
    10 push-ups
    10 sit-ups

    8:42

  13. Power Snatches: 65lbs
    WOD: 55lbs, 24″, knee-ups in 14:46

  14. PS: 65#
    WOD: 45#, 24″ (combo of box jumps and step ups), combo of toes to bar and knee-ups, 12:37

  15. PS: 70#
    WOD: 15-12-9 55#, 24″, t2b in 10.48

  16. PS: 95
    WOD: 9:23 @ 75#

  17. PS: 65
    WOD: 11:38 @ 55#

  18. Power Snatches: 55#
    WOD: 55, 20″, knee-ups in 11:07

  19. 9:51 (45#, 24″, T2B)

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