Snatch City B*%@#

Arik

Warm Up-
1000m row
2 minutes upper back rolling
5 muscle snatches
5 overhead squats
5 hang power snatches
5 snatch balances
5 full squat snatch
2 minutes upper back rolling
Repeat with 5 of each
2 minute upper back rolling

Strength
30 minutes to Work up to a Heavy Squat Snatch

Remember we had a rough few days before this; don’t worry if you don’t PR. Work on setup, tightening the back, keeping a straight bar path, hitting full extension (getting behind the bar) and then aggressively pulling yourself underneath the bar.

WOD – 15 minute cap
3 Rounds
15 Power Snatches
15 Overhead Squats

Games/Regional (115/80)
Open (95/65)

Ca$H Out –
Max wall climbs in 3 minutes

22 Comments

  • Wheeler

    05/02/2013 @ 10:03 pm

    Warm up: Check
    Strength: 100
    Wod: 8:02
    Cash out: 12 climbs

  • Wheeler

    05/02/2013 @ 10:03 pm

    Warm up: Check
    Strength: 100
    Wod: 8:02
    Cash out: 12 climbs

  • kelly

    05/02/2013 @ 11:38 am

    Strength: 85 today, feeling a little weak.
    WOD: 11:16 @ open weight.
    Cashout: 22 ….Mooch, I’m coming for you buddy

  • kelly

    05/02/2013 @ 11:38 am

    Strength: 85 today, feeling a little weak.
    WOD: 11:16 @ open weight.
    Cashout: 22 ….Mooch, I’m coming for you buddy

  • rios

    05/02/2013 @ 2:37 am

    Row – 3:38
    Warmup – done
    Strength – 125# (1st time ever squat snatching. It’s weird .And hard.
    Wod – 13:27 @ 95#
    Cash Out – 9 (#weaksauce)

  • rios

    05/02/2013 @ 2:37 am

    Row – 3:38
    Warmup – done
    Strength – 125# (1st time ever squat snatching. It’s weird .And hard.
    Wod – 13:27 @ 95#
    Cash Out – 9 (#weaksauce)

  • Mullins

    05/02/2013 @ 12:40 am

    Snatch: 185#
    WOD: 8:42

    Go B’s

  • Mullins

    05/02/2013 @ 12:40 am

    Snatch: 185#
    WOD: 8:42

    Go B’s

  • Rhino

    05/01/2013 @ 11:57 pm

    Going to get back to posting…
    Squats than snatch up to 185, missed 205, will hit next week
    WOD – 7:59, over-paced the snatches
    Also, PR’d Elizabeth retest at 5:47, don’t think it’s board worthy with all those beast score

  • Rhino

    05/01/2013 @ 11:57 pm

    Going to get back to posting…
    Squats than snatch up to 185, missed 205, will hit next week
    WOD – 7:59, over-paced the snatches
    Also, PR’d Elizabeth retest at 5:47, don’t think it’s board worthy with all those beast score

  • Gambee

    05/01/2013 @ 3:01 pm

    Warm-up: done
    Strength: 155
    WOD: 13:24 @ Games/Regionals
    Cash-out: 17

  • Gambee

    05/01/2013 @ 3:01 pm

    Warm-up: done
    Strength: 155
    WOD: 13:24 @ Games/Regionals
    Cash-out: 17

  • Will

    05/01/2013 @ 1:18 pm

    Warm-up: done
    Strength: 180
    WOD: 11:00 @115
    Cash-out: 11

    Deadlifts yesterday really took a lot out of me for some reason and was pretty beat today. Probably b/c I haven’t done them heavy in a while. Much needed rest day tomorrow.

  • Will

    05/01/2013 @ 1:18 pm

    Warm-up: done
    Strength: 180
    WOD: 11:00 @115
    Cash-out: 11

    Deadlifts yesterday really took a lot out of me for some reason and was pretty beat today. Probably b/c I haven’t done them heavy in a while. Much needed rest day tomorrow.

  • Petra

    05/01/2013 @ 1:15 pm

    Warm up: Done
    Strength: 83# (pr)
    Wod: 8:33 @ Open
    Cash out: 13 climbs.

  • Petra

    05/01/2013 @ 1:15 pm

    Warm up: Done
    Strength: 83# (pr)
    Wod: 8:33 @ Open
    Cash out: 13 climbs.

  • Kara

    05/01/2013 @ 1:05 pm

    Warm up: done
    Strength: 88# this a PR but the real good news is that I was doing actually squat snatches, not snatch then stand around for a second then OHS. So I am happy that its starting to make sense.
    Wod: 9:50 open
    Cash out: 8 climbs. Shoulders are dead!

    • Petra

      05/01/2013 @ 1:14 pm

      They looked good, Kara! Nice job.

      • Goose

        05/01/2013 @ 2:00 pm

        Yeah they looked really really good.

  • Kara

    05/01/2013 @ 1:05 pm

    Warm up: done
    Strength: 88# this a PR but the real good news is that I was doing actually squat snatches, not snatch then stand around for a second then OHS. So I am happy that its starting to make sense.
    Wod: 9:50 open
    Cash out: 8 climbs. Shoulders are dead!

    • Petra

      05/01/2013 @ 1:14 pm

      They looked good, Kara! Nice job.

      • Goose

        05/01/2013 @ 2:00 pm

        Yeah they looked really really good.

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