Wednesday Workout: Hang Power Snatch in 3 Minute Sets

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STRENGTH/SKILL

Level 1: High Hang Power Snatch + OHS, 2-2-2-2-2
Level 2: High Hang Snatch, 2-2-2-2-2

Notes: Stay light/moderate, focus on getting under the bar quickly and landing in full snatch position.  Scale to Power Snatch + OHS if need be (Level 1).

WOD

Level 1

In 3 Minutes Complete the Following for 5 Total Sets:

  • Hang Power Snatch x 5
  • Burpee x 10
  • Jump Rope Single Under x 50
  • Rest for the remainder of the set

Level 2

In 3 Minutes Complete the Following for 5 Total Sets:

  • Hang Power Snatch (115+/85+) x 5
  • Burpee Over the Bar x 10
  • Double Under x 50
  • Rest for the remainder of the set

Notes: Record each set time. Go heavier than suggested weights if possible.

ANNOUNCEMENTS

SuperFit Charlottesville, June 14

SuperFit Games is coming back to Charlottesville on June 14!  Did you know that the very first SuperFit Games was held at our old facility right here in Charlottesville back in early 2010?  SuperFit has grown to be a nation-wide competition platform, but it’s returning to its roots here in Charlottesville!  If you competed in the open you are more than ready for it, and here’s your chance to compete at home!  There is an RX and a Novice (scaled) Division.  We also need judges and volunteers for the event, and you can sign up to do that at the same registration link.  Please visit the SuperFit Charlottesville page for more information and details on how to register!

Did you see the Post on Schedule Changes and Skill Clinics?  Check it out

8 Comments on “Wednesday Workout: Hang Power Snatch in 3 Minute Sets

  1. Strength: 55#
    WOD: took 2min per round (45# bar…went a bit slower to concentrate on form, DUs were 26, 40, 36, 50, 50)

  2. Strength: 95, 115, 115, 135, 135 (fail on second)
    WOD: 1:06 / :07 / :06 / :03 / :01

  3. Strength: 95, 115, 135, 135, 135 (landed in power snatch position for first 3 sets, full snatch last two)

    WOD: 1:48, 1:50, 1:48, 2:04, 1:59

  4. worked up to 85#
    1:16, 1:10, 1:15, 1:36, 1:39 rx (ran outta steam on those last 2 rounds of du’s)

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