Posts tagged with ‘DB Snatch’

  • WOD Blog | Workout of the day

    FRIDAY 07-12-2018

    - by Admin

    HAPPY BIRTHDAY TO LUCA LUPATO!

    A: STRENGTH CONDITIONING

    Sumo deadlift
    5 x 5, ascending

    Superset with:

    Max kipping ring dips in 30 seconds

    B: CONDITIONING

    For time:
    21 left arm DB snatch, 30/22.5
    21 right arm DB snatch, 30/22.5
    21 pistols/leg
    15 left arm DB snatch, 30/22.5
    15 right arm DB snatch, 30/22.5
    15 pistols/leg
    9 left arm DB snatch, 30/22.5
    9 right arm DB snatch, 30/22.5
    9 pistols/leg

     

  • WOD Blog | Workout of the day

    MONDAY 12-11-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO NICK THEMISTOCLEOUS, AND FOR TODAY TO CECILE FINE!

    LEVEL 1

    A: BARBELL CONDITIONING

    Snatch deadlift + hang power snatch +power snatch
    6 sets, ascending load

    B: CONDITIONING

    AMRAP 6:
    6 box jumps, 20″
    6 Alt. DB snatch, 22.5/15

    LEVEL 2

    A: BARBELL CONDITIONING

    TnG power snatch
    Build to a heavy triple

    B: CONDITIONING

    AMRAP 6:
    3 box jumps, 30/24″
    6 power snatch, 61/43

  • WOD Blog | Workout of the day

    WEDNESDAY 07-11-2018

    - by Admin

    LEVEL 1

    A: BARBELL CONDITIONING

    Every 90 sec x 5:
    2 snatch deadlift w/ 3 sec eccentric
    2 hang power snatch w/ 2 sec hold in receiving

    B: CONDITIONING

    30-20-10 reps for time:
    Alt. DB snatch, 22.5/15
    Single arm DB push press, 22.5/15

    LEVEL 2

    A: BARBELL CONDITIONING

    Every 90 sec x 5:
    2.2.2 TnG power snatch, ascending load

    2 TnG reps, reset, repeat 2 more time

    B: CONDITIONING

    21-15-9 reps for time:
    Hang power snatch, 52/35
    HSPU

  • WOD Blog | Workout of the day

    FRIDAY 02-11-2018

    - by Admin

    HAPPY BIRTHDAY TO CHENOA TAFF!

    A. STRENGTH ACCESSORY

    5 sets of:
    8 weighted step-ups/leg, 2 x DBs,heavy
    4 Turkish sit-ups/side

    Rest as needed between sets

    B. CONDITIONING

    3 rounds for time:
    30 alt. pistols
    30 alt. DB snatch, 25/17.5kg

  • WOD Blog | Workout of the day

    THURSDAY 02-08-2018

    - by Admin

    ENDURANCE CLUB

    A. WARM-UP

    EMOM 12:
    1: 9/6 cal. ski-erg
    2: 30m bear crawl
    3: 12/9 cal. air bike

    B. CONDITIONING

    5 rounds of:
    1 min air bike at 80-90% effort
    20 unbroken air squats

    Rest as required between rounds

    C. MIDLINE

    5 partner supersets:
    12 glute-ham raises
    10 2-second supermans

    “I do 12 GHR, you do 12 GHR, I do supermans, you do supermans.”

    CROSSFIT

    AMRAP 24:
    10 DB snatch, 22.5/15
    150m OH plate carry, 25/15
    200 single skips

    -Rest 5 minutes-

    5 partner supersets:
    12 glute-ham raises
    10 2-second supermans

    “I do 12 GHR, you do 12 GHR, I do supermans, you do supermans.”