Open Repeat

6
Feb

Open Repeat

Strength – Power Snatch practice

β€œOpen WOD 11.1β€³

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders
15 Power snatches (75/55#)

Compare to Nov.8/13

Coming down!

Coming down!

47 Responses

  1. Mobility + WUx1
    Group mobility, Double review, Burgener WU

    Power Snatch (no max’s) (I did x3)
    45-65-65-75-75-75

    WOD: Open 11.1
    AMRAP 10 mins
    – Double unders
    – Power snatch @ 55#

    Score: 4 rounds + 20 DU

    Cashout: 30 plank switches

  2. Shane Hayes

    Mobility
    Wu x 1
    Group mobility and Burgener
    Strength: practice power snatches
    65/95/135/135 touch and go x 3
    WOD: 11.1
    Amrap in 10 minutes
    30 du’s
    15 power snatches @ 75
    5 rounds 30 du’s Rx’d
    Power snatches got very tiring. Should have switched to clean and jerks. Next time! Shoulders got tired and made du’s slow. Need to work on du’s when tired! (thanks Kevin)
    But du’s were still better no more donkey kick and I did first and last round unbroken. So that is a big pr for me.
    Great class Kevin, great work 6 amer’s.

      1. Shane Hayes

        Thanks guy’s! I am hoping things go well, trying to dial things in. With Kevin’s help and pointers things are getting better.

      2. Chantal L.

        Good work Shane

        I love WODing with you at the front of the class!! Although I’m nowhere near your level, you push me to do more! πŸ™‚

  3. Chantal L.

    WU x 1 + mobility + Burgener WU

    Snatches x3 – no max
    35-55-65-65

    WOD Rx’d – 3 rounds + 6 Power snatches…. PR of 3 doubles unders and 6 P. snatches! YAY!

  4. Trent

    Mobility + WUx1
    Group mobility, Double review, Burgener WU

    Power Snatch (no max’s) x5
    65-75-85

    WOD: Open 11.1
    AMRAP 10 mins
    – 30 Double unders
    – 15 Power snatch @ 65#(should be unbroken)

    Score: 4 rounds + 1 PS

    Cashout: 30 plank switches

    5# less and 9 reps less than Nov 8 but had great take aways on snatch: No donkey kicks and keep bar close to body. It felt like night and day when Kevin pointed those out to me.

    On a side note I feel like I lost my engine, getting gassed very quickly.

  5. Vanessa Champion

    Group mob + WU

    Power snatch practice. Very happy to have this because I haven’t done a snatch since November! …and they scare me a little

    15-25-35-40-45#
    45# is the max that I’ve done on a snatch so stopped there, but felt really great. Think I’ll push more when we do max next

    WOD: 10 min AMRAP
    30 DU scaled to 90 singles
    15 power snatches (75/55). 35#

    4 rounds+4 snatches

    3rd round was C+J for a break

    Surprised how much I liked this WOD πŸ™‚

  6. Sebastian

    WUx1 (incl 5 Strict MUs and 10 alternating Pistols)

    Technique Practice: Power Snatch (x3)

    45(x5)-65-85-95

    WOD @ 75#
    4 Rounds and 5 C+J (Power snatch first two rounds)

    Cash out 30 Plank switches.

  7. Crystal

    WUX1
    Mob
    Power Snatch Technique Practice

    [email protected] # 45
    3 Rounds and 1 DU
    Loved Kevin’s coaching on the DU’s…From his coaching I was able to get 8 in a row! Going from 1 to 8! Gosh…He really knows what he is talking about eh?! πŸ˜‰
    Cash out 30 Planks switches.

    Thanks Kevin.

    1. Heather S

      Had this great DU tutorial last summer(?) in the old gym. So sad I missed it this time but just couldn’t stay after the LAB today. Need a ran check because it really makes a big difference.

  8. Melanie

    Mobility and WU x1
    Group lacross ball mobility and Burgener

    Power snatch – No max load
    35×5 – 45×3 – 55×3 – 65×3, 55×3 – Lowered the weight, technique suffered. The snatch ‘mentally’ affects me…the degree of technique needed is frustrating….someday!
    Thanks for the tips kevin.

    WOD – 11.1

    30DU’s
    15 Power snatch @ 45#

    3 Rounds + 10 DU’s

    Brutal! Goal was to get 3 rounds, but they all felt horrible.

    Cashout: 30 plank switches (10-6-6-4-4) and calf drop.

  9. Jeff L

    Mobility + WUx1

    Group mobility, Double review, Burgener WU

    Power Snatch Practice

    65-75 (various reps)

    *need to stop muscle snatching lower weights and actually jump and get under the bar quicker.

    WOD: Open 11.1

    AMRAP 10 mins

    30 Double Unders scaled to 90 Singles
    15 Power Snatch @ 75#

    Score: 3 rounds + 70 singles

    PR of 10 singles over Nov 8/2013

    Cashout: 30 plank switches

    Great class today Kevin!

  10. Frank

    WUx1
    Group mobility, Double review, Burgener WU

    Power Snatch Practice x3
    45-65-75-75

    WOD: Open 11.1
    AMRAP 10 mins
    – Double unders
    – Power snatch @ 75#

    Score: 2 rounds + 29 DUs
    No PR from last time.

    Cashout: 30 plank switches

  11. mob wux1
    group mob
    double review
    burgner wu

    strength
    power snatch
    55-65

    Open 11.1
    AMRAP in 10 min
    30 du (5 du 75 single)
    15 power snatch
    first round 65# drop to 55#

    4 round 1 du

    cashout 40 plank switches
    unbroken

  12. Lance

    mobility
    Wux1
    Group Mob
    Burgener

    Practice Power Snatches
    65×7-75×6-85×6-95×5

    Weird numbers was just kinda going and only half paying attention to the number of reps was focusing more on form and forgot to count ha

    WOD

    6 Rounds 6 Double unders

  13. Ryan F.

    – mob
    – wu x1
    – group mob
    – DU practice
    – burgener wu

    Snatch x3
    45(x5)-65-75-75-85

    WOD:
    – 30 DU (SU-SU-DU the whole time, coin ing 1-1-3 until 90, math is hard)
    – 15 power snatch @ 65#
    3 rounds even (1st all snatches, 2nd & 3rd mix of snatch + c&j) … Lots of DU no reps but got better towards the end, great skill practice πŸ™‚

    Cash out: 30 plank switch

  14. Valerie Arseneau

    – mob
    – wu x1
    – group mob
    – DU practice
    – burgener wu

    Snatch x3
    35-40-45-50-55

    WOD:
    – 30 DU
    – 15 power snatch @ 55#

    3Rd + 1 DU

    1RD was all snatch then it was 10 snatch 5 Clean and jerks.
    I was sure I did 4Rd + 1 DU but then thought that’s not possible as I only remembered doing 2 sets of clean and jerks. Brain farted pretty bad. DU’s were not efficient. That WOD kicked my ass. Next time I will kill this!

    Cash out: 30 plank switch

    Thanks Coach Amanda!

  15. Craig H

    Mob
    Wu
    Power snatch
    65,85,85 worked on touch and go

    Wod: open 11.1
    10 min amrap
    30 du
    15 power snatch at 75#
    5rds + 5du

    Shoulders were on fire tonight after our overhead walking lunges yesterday. Thanks Kevin I always enjoy a little extra pain.

  16. Alaina

    Mobility
    WUx 1
    Extra mob. for my Achilles
    10 wall balls at 14#, first time I ever got 10 in a row at this weight however not all of them were at 10ft.
    Snatch x 5
    (35, 40, 45, 55, 55) and 3 at 60(heavy)
    WOD:
    30 DU
    15 power snatch at 45#
    Total: 5 rds. + 3 snatches
    Got a PR on my DUs,,,21 in a row….that skipping review really worked! If only I didn’t have to pee every time I jumped a little higher I know I could get more!
    Thanks Kevin! Great class!

  17. Spencer

    – mob
    – wu x1
    – group mob
    – DU practice
    – burgener wu

    Snatch x3
    65-75-85-95 Great sharing the bar with you Patrick!

    WOD:
    – 30 DU
    – 15 power snatch @ 65#
    4 rounds+9 Snatches

    Cash out: 30 plank switch

    Thanks for the help with the kipping Patrick and Jenn!

  18. Chris

    – mob
    – wu x1
    – group mob
    – DU practice
    – burgener wu

    Snatch x3
    65-85-85

    WOD:
    – 30 DU
    – 15 power snatch @ 75#
    5 rounds

    Cash out: 30 plank switch

    Tough wod but fun! πŸ™‚

  19. Mob + WUx2

    GHD Situps 4×12
    GHD Hip Ext. 4×12

    Backsquat
    220 x5
    250 x5
    290 x7 (PR)

    Group Mob. + Burgener WU

    Power Snatch 5-5-3-3
    95-105-115-125

    WOD Rx = 5 + 8 P.Snatch (PR by 24 reps)

  20. Amy Hayes

    Mobility
    WU
    Group Mobility & WU
    DU practice

    Strength power snatch
    25-30-35-40

    WOD
    30 DU
    15 power snatch (35#)
    Total 3 rounds + 60 singles
    I only counted doubles for the 3 rounds then did singles for the end. Very excited to do doubles in a WOD. Now to get more efficient.

  21. Steph L

    Mobility
    WUx2

    Strength: Power Snatch
    35-55-60-65

    WOD:

    β€œOpen WOD 11.1β€³ Rx’d!

    Complete as many rounds and reps as possible in 10 minutes of:

    30 Double-unders
    15 Power snatches @ 55#

    Total: 4 Round & 7 Double Unders

    Cashout: 30 Plank Switch

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