Can you do it unbroken?

  • December 4, 2012
  • By :

Warmup (7 minutes)
One time through
20 Pull-ups
20 burpees
20 hollow rocks
20 air squats
50 double unders

Technique(10 minutes)
5×3 Tall Snatch -light
The tall snatch is simply the third pull of the snatch. It is begun with the lifter standing tall with no bend in the knees; some coaches will start the movement with flat feet and others on the toes. From this tall position, the lifter begins transitioning the feet from the pulling to receiving positions while pulling under the bar aggressively to receive it in the overhead squat position.

Strength/Speed (10 minutes)
5×3 Snatch Pull From the ground
5-10lbs over max.
Work on pushing knees back, set up position, bar path, and speed through the middle.

Oly – (10 minutes)
3×1 Squat Snatch

WOD (20 minutes)
50-35-20
Wallballs
Pull-ups
Double unders

After Party – Lower body roll session

16 Comments

  • Rhino

    12/05/2012 @ 1:12 am

    Warmed up with Amanda: 7:26
    Tall Snatch: 75#
    Snatch Pulls: 225
    Squat Snatch: 175, missed 195, ran out of time
    WOD: 17:16, weak

  • Andrea

    12/05/2012 @ 12:48 am

    Snatch: 125 which is huge improvement for me! Could barely do 105 at regionals!
    Wod: 11:56

    • Goose

      12/05/2012 @ 12:56 am

      nice

    • haley

      12/05/2012 @ 1:25 am

      important question: did you hit yourself in the head?

      • Andrea

        12/05/2012 @ 2:43 am

        HA HA, Haleyyyyyyy…

        nope! cause it wouldnt have counted…rightttt????

  • Goose

    12/04/2012 @ 9:51 pm

    Pete O had to bail on his partner at Denham for IT issues so I jumped in and did the Turkey day WOD. Later on hit Briggsy 4 rounds of 8 cleans (205) 8 front squats (205) 8 pistols, 8 hspus. 13:01 – 1:30 faster than this time last year. BurntToast WOD today is somewhat wheelhouse so I’ll skip it and make up the snatches tomorrow.

  • Julie Arthur

    12/04/2012 @ 9:43 pm

    Warm up: done
    Tall Snatch : Stayed at 55#
    Snatch Pulls: 135#
    Squat Snatch: 120#..wasn’t the prettiest haha

    WOD: 14:17

  • EA

    12/04/2012 @ 9:25 pm

    Warm Up- Check.
    Tall Snatch- 75
    Snatch pull- 185
    Squat snatch- 165
    WOD- 14:06

  • Crowley

    12/04/2012 @ 8:30 pm

    Dudley, I have a pair of Rogue Do-Wins which I think are great. Take that with a grain of salt though as they’re the only pair of weightlifting shoes I’ve ever had. I wear a size 9.5 which I think is the same size I wear in Inov8’s. You can try them on if you would like.

  • dudley

    12/04/2012 @ 7:42 pm

    people recommend any specific brand of weightlifting shoes? do the shoes generally run small or big?

    • Goose

      12/04/2012 @ 9:48 pm

      I like anything adidas. they generally run 1 size smaller than a genral sneaker unless you pick up the reebok oly which is the same as a sneaker.

  • Marc Hickok

    12/04/2012 @ 6:08 pm

    Warm up – I got warm alright
    Tall snatch bar – working on technique
    Squat snatch – worked on singles stopped @ 155, no snatch pull, still somewhat destroyed from the competition this past sat.
    WOD:
    19:25 unbroken on Wall Balls and Du’s only…pull ups not so much
    After party – made up one from the other day 30-20-10 GHD situp,rev. hypers

  • Schurko

    12/04/2012 @ 2:39 pm

    WU: done
    Tall Snatch: 75#
    Snatch Pulls: 235#
    Squat Snatch: up to 205# would’ve liked to try 215 again ran out of time.
    WOD: 15:07 — Kelly, talk to Santa for me too please.

  • Kelly

    12/04/2012 @ 2:30 pm

    Warmup done
    Tall snatch w/33# bar
    Snatch pull @ 85
    Squat snatch: P-RRRed at a whopping 80lbs.
    WOD: 18:21 – scaled back the reps – 50/40/40 30/30/30 15/15/15
    I’m asking Santa for butterfly pull ups.

  • JWhite

    12/04/2012 @ 2:10 pm

    Warm-up: done
    Tall snatch: 65#
    Snatch pulls: 175#
    Squatch: 95#
    WOD: 11:06
    After-party: rolled-out

  • Crowley

    12/04/2012 @ 1:58 pm

    Warm-up: done
    Tall snatch: 65#
    Snatch pulls: 175#
    Squat snatch: 95#
    WOD: 14:49 – those pull-ups got tough
    After-party: done

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