Friday Workout: Snatch, Muscle-up, and Box Jump

Strength

Each minute on the minute, perform 1 Power Snatch + 1 Overhead Squat for 8 minutes. No missed reps and no press-outs.

WOD

Level 1

5 rounds for time:

  • Ring Row x 3
  • Push-up x 3
  • Box Jump (18/12″) x 8

Level 2

5 rounds for time:

  • Muscle-up x 3
  • Box Jump (30/24″) x 8

7 thoughts on “Friday Workout: Snatch, Muscle-up, and Box Jump

  1. 55#
    3:21 transitions

  2. 65# snatch/OHS
    WOD: 3:33 with transitions (red band)

  3. 115# – full snatches, working on balance
    3:33 rx

  4. At the Walden Garage, Mainsite from 2/1

    3 rounds of:
    30 Pull-ups
    30 Deadlifts, 155 lbs
    30 Box Jumps, 30 in

    And just posting this, I noticed I had ’30’ on the brain from the reps, and did the box jumps at 30″. That explains a LOT! Oh well, Honeybadger UP!

  5. Still having fits executing a correct snatch…weight doesn’t even matter. But 95# was challenging me on overhead squat.

    WOD: 4:44 with muscle up transitions by keeping rings just above head and jumping into it

  6. Make up Saturday:

    PS + OHS: 85#
    WOD: 2:43 w/ bar mu’s

    then for fun…3 rounds 5 hspu (strict 1 abmat), 10 pc @95#, 50 du

  7. Snatch and Snatch Squat?: up to 115
    Saturday WOD: 6:33 rx (missed 1 muscle up)

    Also for “fun” 3 rounds of 5 hspu, 10 FS @85#, 50 double unders

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