Snatch
Build up to a heavy single
Congrats to Matt & Shane, and Joanna & Cara! They did some amazing things at the competition yesterday.
Also, thank you very much to our volunteers who helped run an amazing event.
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OG
WU + MOB
4 Rounds 500m row + 20 abmat sit-ups
5 Sets of Complex minus the split jerk for shoulder (high HPC, HPC, PC) at 85#
DU Practice – 2 minutes, 30 DU. Pretty steady 1-1 rotation of singles to doubles.
AMRAP 6 minutes
6 HPC 65#, 12 Russian KBS, 24 Singles
5 Rounds even
Thanks for signing me in Patrick~Happy Sunday~
Oh that WOD sounds fun! Might have to try it!
Yes do it! It was a maritime mayhem wod, it was normal KBS but I opted to Russian to watch shoulder :). I think it’s one I can keep building on, higher #’s and doubles eventually!
OG
Shoulder day, deload week
Shoulder press x5
40-50-60#
5 rounds NFT
– 10 box dips
– 10 bent rows 85#
Power snatch
55×3 – 75×3 – 85×2 – 95×1 – 100×1
5# PR!
Snatch
Build up to a heavy single
95×5-115×3-125×2-135×2-145×2-155×2-165(f)
Thanks Patrick!
OG
MOB + 10 Pull ups
DL X5
135-185-225-275 (20# PR)
DL X1
295-315-325-335 (30# PR)
10 Pull ups
Split Snatch
95-115-125 X 3
135-145-150-155-160-165-170(PR) X 1
Failed the 170 2 times before getting it.
Thanks for the class Pat and thanks for watching my snatches Mario!
Snatch
35# x 5 (power), 45# x 5 (power), 55# x 2, 60#, 65# x2, 70#, 75# x 3 (power) , 80# (power) – 2 fails made 3rd attempt
Much thanks to Kevin and the Snatch Bad Ass Class, way more comfortable with this movement.
And thank you Patrick for the tips today
Snatch
– built up to 155#
– cleaned up technique a bit
– 165# wasn’t happening
EMOTM 8 mins:
– Snatch Grip Deadlift x3
185-185-215-215- 235-235-245-245
later that day…
WOD: AMRAP 8 mins
6 Hang Power Clean 95/65#
8 Burpees
24 Double Unders
WOD score = 6 rounds flat
Hang Power Snatch
35# – 40# – 45# – 55# – 60# – 65#
Power Snatch
55# – 60#
3.5 rounds of
1000 m row
10 wall balls #12
10 ring rows
1 minute plank