Snatchville Central

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Warm Up
3 rounds of
5 muscle snatches
5 hang power snatches – catch in a ¾ squat position
5 overhead squats
5 snatch balances – focus on pulling yourself under the bar
5 squat snatches from mid shin
5 skin the cats/ ball ups

Strength – 20 minutes
1 Power Snatch
1 Squat Snatch

WOD
4 rounds
5 Squat Snatches
15 Toes to bar
15 Burpee lateral jumps

Games (165/110)
Regional (135/95)
Open (115/80)

Ca$h Out
For Time
Row 500m
100 double unders

5 Comments

  • Bish

    02/08/2013 @ 1:12 am

    Snatch complex up to 165
    WOD: 8:46 (135)
    Cash out: 3:30ish?

  • Julie Arthur

    02/07/2013 @ 3:14 pm

    Snatch: up to 110
    WOD 14:[email protected]
    Row/dubs: 4:10 I think

  • Rhino

    02/07/2013 @ 1:04 am

    Strength – up to 175, form felt awful so stopped there
    WOD – 15:18 Games, I suck this week

  • Will

    02/06/2013 @ 2:25 pm

    Warm up: done w/ball ups
    Strength: 165#
    WOD: 14:55 regional
    Cash out: 4:26 – 100 DUs after the row took me a looooooong time.

  • Schurko

    02/06/2013 @ 2:10 pm

    Warm-up: check
    Snatch: up to 205#
    WOD: 12:21 @ Regional
    Cash-out: 3:23 — 1:32 row and broke up dubs into 30, 25, 25, 20.

    Also did an EMOM 8 of 8 ring dips with Mr. and Mrs. Wheeler

Comments are closed.

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