Posts tagged with ‘Power snatch’

  • WOD Blog | Workout of the day

    WEDNESDAY 12-12-2018

    - by Admin

    HAPPY BIRTHDAY TO JENNY-LEE ERASMUS!

    LEVEL 1

    A: STRENGTH

    Overhead reverse lunge
    5 x 5/leg

    B: CONDITIONING

    For time:
    21 power snatch, 35/20
    42 air squats
    15 power snatch
    30 air squats
    9 power snatch
    18 air squats

    LEVEL 2

    A: STRENGTH

    Overhead squat
    Build to a heavy single in 20 minutes

    Work from racks and either push jerk or split jerk from the back to get it overhead. Do not attempt to push press.

    B: CONDITIONING

    For time:
    21 power snatch, 35/20
    42 air squats
    15 power snatch
    30 air squats
    9 power snatch
    18 air squats

  • 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

    WEDNESDAY 17-10-2018

    - by Admin

    HAPPY BIRTHDAY TO MICO LABUSCHAGNE!

    LEVEL 1

    A. BARBELL CONDITIONING

    Every 90 secs x 8:
    3 snatch deadlift
    2 hang power snatch
    1 overhead squat
    – Same load across

    B. CONDITIONING

    AMRAP 7:
    10 DB snatch, 22.5/15
    10 goblet reverse lunges, 22.5/15

    LEVEL 2

    A. BARBELL CONDITIONING

    Every 90 secs x 8:
    1 snatch deadlift
    1 hang snatch
    1 overhead squat
    – Ascending load

    B. CONDITIONING

    AMRAP 7:
    7 power snatch, 45/30
    10 OH reverse lunges, 45/30

  • WOD Blog | Workout of the day

    MONDAY 08-10-2018

    - by Admin

    LEVEL 1

    A. LOWER BODY STRENGTH

    Front squat
    Establish a 10RM in 15 minutes

    B. GYMNASTICS PUSHING

    Strict push-ups
    As many reps as possible in 4 minutes

    C. CONDITIONING TEST

    AMRAP 8:
    2, 4, 6, 8, 10, …….
    Reverse lunges per leg
    Hang power snatch, 30/20

    LEVEL 2

    A. LOWER BODY STRENGTH

    Back Squat

    Establish a 20RM in 15 minutes

    B. GYMNASTICS PUSHING

    Kipping ring dips
    As many reps as possible in 4 minutes

    C. CONDITIONING TEST

    AMRAP 8:
    2, 4, 6, 8, 10, …….
    Alt. pistols
    Power snatch, 45/30