Wednesday Workout: Snatches and Some Intervals

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STRENGTH

In 10 Minutes, work up to a moderate weight in the following complex, but stay focused on technique:

Segment Snatch Pull + Power Snatch + Hang Snatch (full)

Notes: Segment snatch pull. If necessary, do hang power snatch into OHS, or keep everything to power position.

WOD

Level 1

3 Sets, 2 Minutes Per Set:

  • Hang Power Snatch (65/35) x 10
  • AMRAP Jump Rope Singles in remaining time
  • Rest 1 Minute

Level 2

3 Total Sets, 2 Minutes Per Set:

  • Power Snatch (95/65) x 10
  • AMRAP Double Unders in remaining time
  • Rest 1 Minute

Notes: Scale weight properly so that you are able to complete power snatches within a minute.

11 thoughts on “Wednesday Workout: Snatches and Some Intervals

  1. complex: worked up to 65#
    WOD: 52,53, 38 @ 65# (lost my DUs on the last round :()

  2. Complex: Worked up to 85#
    WOD: 151, 135, 115 SUs @ 65#

  3. 135#
    108, 89, 70

  4. complex: 55#
    wod: 47, 49, 54 [I strung double unders together for the first time today!!]

  5. complex: 100#
    WOD: 90, 83, 71 @ 85#

  6. Complex: up to 70#, but I subbed hang power snatch for hang squat snatch b/c my knee hurt again 🙁
    WOD: 115, 88, 100 Rx

  7. complex: 75#, which i think is the heaviest i have gone snatching
    WOD: 75, 57 – palindrome props… 41 rx

  8. complex @75#
    WOD 90, 57, 93 (last round @55#)

  9. 100 (hair malfunctions), 100, 98 rx …. shoulders seriously burning after Fran Friday 🙂

  10. 135 132 82 70

    Sent from my iPhone

    >

  11. so yeah, irritated the back
    2 rounds and modified
    6 snatches @ 55#
    70,60

    but, I got my first bar muscle up w/ purple band!

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