Power Snatch, Pistol, T2B

Warm-up
15-10-5
squat jumps
scap push ups
prone cobras
jackknives
pistols (split the reps between legs)
shoulder activators on the bar

Strength
15 minutes to work to 1 heavy Snatch
* coaching tip – Screw the feet into the floor, Jump from the hips

15 minutes to work to 1 heavy Split Jerk

These don’t have to be a 1rm just working on a heavy, smooth single

WOD
3 Rounds for time of:
4 Power Snatches (165/115)
12 Pistols (6 each)
20 Toe to Bar

Regional (155/110)
Open (135/95)

13 Comments

  • Andrea

    12/29/2012 @ 12:53 am

    Wod: 7:56 games… Not pretty

  • Harri$

    12/28/2012 @ 3:32 am

    Snatch: 185
    Split Jerk: 225 – form for days
    WOD: 7:36 games

  • Julie Arthur

    12/28/2012 @ 1:58 am

    Hit an EMOM with Bish
    12 min, alternating,
    5 kbs (70#)
    5 Strict HSPU

    Did clean and jerks yesterday, got up to 160

    WOD 10:18 @ games

  • JWhite

    12/28/2012 @ 12:25 am

    Snatch: 135
    Split Jerk: 215, missed 225 twice
    WOD: 7:12 w/ 115, pistols w/ 5lb plate
    Some day I will squatch, so help me god!

  • Goose

    12/27/2012 @ 11:13 pm

    458 games
    messed around with FSHSPUs – was able to make some good progress on these today
    messed around with zercker squat worked up to 245×2
    back squated at a casual 265×3 for a bunch of sets
    15-10-5
    deadlift at 135
    burpee
    134ish

    30muups – 4:11

    • dudley

      12/28/2012 @ 3:38 pm

      just another day at the office

  • Rhino

    12/27/2012 @ 10:19 pm

    Squat snatch :185
    Split jerk : 265, 285 (f), 275 (f)
    WOD: 10:04 games, started third round at 4:00, left shoulder couldnt lock out final snatch for over 3 minutes, want to redo soon

  • James

    12/27/2012 @ 7:48 pm

    Squat snatch :205 (5lb pr)
    Split jerk : 285 (20lb pr)
    WOD: 1156 @155 with asp

  • Crowley

    12/27/2012 @ 3:48 pm

    At Crossfit Fort Lauderdale

    HB Back squat: up to 275×5

    20 min AMRAP
    5 C2B
    10 wall ball
    15 kb swings (1.5pd)

    10 + 1

    • Kenny "F'n" Powers

      12/27/2012 @ 7:00 pm

      nice, show em who’s boss!

    • Goose

      12/27/2012 @ 11:14 pm

      mainsite wod from last week. looks like a good one

  • Schurko

    12/27/2012 @ 3:05 pm

    Warm-up: done.
    Snatch: up to 195#
    Split jerk: 301# PR for skinny version Schurko

    WOD: 10:35 @Games. TTB blaaa

    Got my Tour de CFS on after and did the 100 calories on the AirDyne in 4:42 Last 25 calories were rough.

  • Kenny "F'n" Powers

    12/27/2012 @ 1:49 pm

    Warm up: done
    Strength 1: 135
    Strength 2: 175 (i hate that Im going down in weight…Did 195 +- a month ago..)

    WOD: 9:24 (115) Tried to get form but still need some serious work

    “Getting drunk on the reg, f*cking good times on the reg, yachts on the reg, sex on the reg…basically all the shit most men fantasize about.

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