Monday Workout: Snatch Work, Power Snatch and Burpees

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STRENGTH

5 Sets: Hang Power Snatch + Power Snatch

Moderate/heavy weight – build weight per set and rest 1-2 minutes per set.  Stay light/moderate and work on technique if necessary.

WOD

Level 1

4 Sets:

  • Max Effort Hang Power Snatch (65/35) x 30 seconds
  • Max Effort Burpees x 30 seconds
  • Rest 1 Minute

Level 2

5 Sets:

  • Max Effort Power Snatch (115/85) x 30 seconds
  • Max Effort Burpees Over the Bar x 30 seconds
  • Rest 1 Minute

ANNOUNCEMENTS

This week marks the first Open workout of the 2014 CrossFit Games season – the workout will be released on Thursday at 8pm!  There will be NO regular make-up class on Saturday at 10am.  This time will be reserved for those competing in the open workout (an email will be sent out to competitors later this week).  Regular class make-up will be held at 11am as normal.

18 thoughts on “Monday Workout: Snatch Work, Power Snatch and Burpees

  1. Strength: Snatches up to 100#
    WOD: 35 Snatches @ 70#, 44 Burpees (79 Total reps)

    1. New pr on Snatches, +5#

  2. Strength: 115
    WOD: 97 @ 95, (rds 1 – 4: 9+10, rd 5: 10+11)

    1. nice! way to push round 5!!

  3. strength: 55, 65, 75, 85, 95# (95 made hang snatch, missed power snatch)
    WOD: totally couldn’t add this morning! 79 @ 75# (9+7, 10+7, 8+6, 9+7, 9+7) round 3 was shocking…

  4. Great job 6am! Way to fight to hold on in the later rounds.
    Strength: 125#. Failed the hang at 135.
    WOD: 90 total reps. 40 snatches @ 100 (8 per rd), 50 burpees (9-11 per rd)

  5. Strength: 115#
    WOD: 113 @ 95#

  6. Strength: 125#
    WOD: 76 @ 95#

  7. snatches up to 85#
    WOD: 103 (scaled, perhaps a little more than necessary, to 55#)

  8. Snatch: 55, 65, 70, 75, 80
    WOD: 95 @ 65# (8 snatches, 11 burpees per rd)

  9. Snatch: 95#
    WOD: 83 @85#

  10. Snatch complex: worked up to 105#
    WOD: 94 rx

  11. 115#
    WOD: 82 (95#)

  12. 95#, got hang @ 115#, failed on power snatch
    WOD 85 @ 85# (nice symmetry)

  13. Snatch complex- 65#
    WOD- 77 @ 55#

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