A 4-cycle metcon!

4
Aug

A 4-cycle metcon!

AMRAP in 3 minutes:
10 Power Snatch (95/65#)
10 Overhead Squats (same weight)

Rest 1 minute and repeat for 4 cycles.

Delicious!

Gabrielle on the jumping squats

23 Responses

  1. Joanna

    WU x2
    Burgener x2
    Practice Snatch

    AMRAP 3 mins
    10 Power Snatch #55
    10 Front Squats #55
    Total – 5 Rounds + 5 Power Snatch (WOD modified for my gimpy thumb but even with lower weight and front squats it was “delicious” enough)

  2. WU x 2
    Burgener WU x 2
    Power Snatch Practice

    WOD @ 55# – 4 rounds + 5 Snatches 😀

    Great work everyone!
    Gabrielle, jou lookin’ good baby!

  3. Amanda

    WU x 2
    Burgener WU x 2

    Power Snatch Practice

    WOD:
    – 10 Power Snatch (45#)
    – 10 Overhead Squats
    Rest 1 minute and repeat for 4 cycles.

    = 4 rounds + 3 power snatches.
    Delicious, all right….

  4. Marcel

    CFWU x 2
    Burgener WU x 2

    Power Snatch Practice – got to 125#

    WOD:
    – 10 Power Snatch (65#)
    – 10 Overhead Squats
    Rest 1 minute and repeat for 4 cycles.

    = 4 rounds + 7 power snatches.

    Great job 6:30 crew, this was a sweaty delicious one!

  5. krista

    WUx2 and mobility
    Burgener WUx2

    Power Snatch practice 45(5)-55(5)-65(5)-70(1)-75(5 1s, really trying to have better form)
    happy to get the 75, i failed on it the last time i tried back in april

    WOD: with 65#
    4 rounds and 10 power snatches

    VERY happy to have done this as rx’ed! OHS are a big goat for me. not quite deep enough a few times, but getting way better. i even did the first 2 rounds unbroken – i really didn’t want to move that weight overhead more than a had to

    great job everyone!

  6. Jeff

    Power Snatch Practice –> 125#

    WOD (95#):
    3 rounds + 10 PS + 7 OHS
    Wanted more but my right shoulder kept saying no.

    Welcome back Marcel. Great to workout with you again!
    Great job 6:30 group!

  7. Gabrielle

    Warm up times 2

    Burgener warm up times 2

    Power snatch practice – up to 65#

    WOD (40#):

    4 rounds + 5 snatches

    Holy cow those OHS’s are hard… Now I know I’m definitely a masochist because I put myself through this workout on purpose: I will kill that goat if it’s the last thing I do 🙂 And then of course, I had to drop the C bomb after round two… Marcel, thanks for the gift of extra fitness lol Wasn’t too happy when you first caught it, but after that workout, burpees were actually fun!

    Great job tonight everyone! Tim, I have to say it again, you totally impressed me tonight – you’re strong and your form on these tough, technical moves was awesome 😀

    1. Gabrielle

      Oh and I have to say that I’m pretty excited that I finally managed to do my last ten OHS unbroken – Woohoooooo!

  8. Heidi

    WU x2
    Burgener x2
    Practice Snatch

    AMRAP 3 mins
    10 Power Snatch #65
    10 Front Squats #65
    1 min. rest.
    Repeat for 4 cycles

    5 Rounds + 10 Power snatches…after all my calculating this morning, I still managed to miscount. I guess that 11th component of fitness still needs some flexing.

    Tough work out! While the OHS were no picnic, for me the bigger challenge were the power snatches.

  9. Tracy

    Warm up times 2

    Burgener warm up times 2

    Power snatch practice made it up to #75

    WOD Modified (grrrrr)

    10 Power Snatch (55#)
    10 Push press (55#)

    5 Rounds +5 Power snatch…this was an awful WOD!

    1. Gabrielle

      Cool video Krista 🙂 Thanks for sharing! And great job on that workout too – it’s inspiring to see what can happen with hard work 🙂

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