Beatdown

18
Dec

Beatdown

Power Snatch Practice

AMRAP in 4 min
5 Power Snatch (135/95#)
10 Burpees

AMRAP in 4 min
10 Hang Power Cleans (see above)
20 KBS

AMRAP in 4 min
15 Box jump overs (30/24”)
30 Wall balls (20/14# @ 10’)

This is 3 consecutive AMRAPs. There’s no rest between each. Ask your coach for some useful tips.

That was a tough workout!

That was a tough workout!

11 Responses

  1. Power Snatch Practice
    65×5,95×3,115×3,135×3,155×2
    AMRAP in 4 min
    5 Power Snatch (95#)
    10 Burpees
    60
    AMRAP in 4 min
    10 Hang Power Cleans (see above)
    20 KBS
    59
    AMRAP in 4 min
    15 Box jump overs (24”)
    30 Wall balls (20# @ 10’)
    58

    Total – 167

    Fun one:) Thanks Mario!

  2. Shane Hayes

    9am open gym
    Mobility and Wu for 14.3 wod
    14.3 Wod got a 2 rep pr 15 reps at 315. Still room for improvement!

    10 am
    Group Wu and mobility
    Power snatch practice up to 135#
    Wod rx’d got 164reps

    Did this last week at 95# got 202 reps
    Heavier kb and the 30” box jumps made it much tougher!!

    Great class Mario and great work everybody!!

  3. Stacey

    AMRAP 4 min – 5 Power Snatch (@25#)&10 Burpees
    Reps:41
    AMRAP 4 min – 10 Hang Power Cleans (@25#) & 20 KBS @ 25#
    Reps:45
    AMRAP 4 min – 15 Box jump overs (12”) & 30 Wall balls (8# @ 10’)
    Reps:42
    Total: 128

  4. Heather B

    AMRAP 4 min – 5 Power Snatch (@35#)&10 Burpees scaled to down ups
    Reps: 37
    AMRAP 4 min – 10 Hang Power Cleans (@35#) & 20 KBS @ 30#
    Reps: 52
    AMRAP 4 min – 15 Box jump overs (20” scaled to step overs)
    & 30 Wall balls (8# @ 10’)
    Reps: 46
    Total: 135

  5. Amanda Beck

    AMRAP in 4 min
    5 Power Snatch (35#)
    10 pushups from a box
    4 rounds

    AMRAP in 4 min
    10 Hang Power Cleans (35#)
    20 KBS (25#)
    2 rounds 7hpc

    AMRAP in 4 min
    15 Box jump overs (30/24”) gray box step overs
    30 Wall balls (20/14# @ 10’) 10 wallballs with 6# and then squats for the rest.
    1 round 13 step overs

    Total reps 185

  6. Mike M

    Power snatch practice
    45 x3
    95 x3
    115×3
    145×3

    WOD
    5 power snatch 95#
    10 burpees
    4 min
    35 reps
    10 hang power cleans 95#
    20 kbs 53#
    4 min
    65 reps
    15 box jump overs 20″
    30 wall balls 14 lb ( there were no 20 s left and I didn’t complain)
    4 min
    52 reps
    = 152 reps

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