Snatch
2-2-2-1-1-1
Go up in weight see what you can put up
10 alt pistols
20 Alt step ups
20 shoulder taps
10 handstand push-ups
X5
15 min time cap
Core
20 Plank hands to elbows
Then
60 sec plank no rest
4 sets
1 Full Snatch + 4 Overhead Squats
Work on form no percentage here.
15 min AMRAP:
45 DUs
15 OHS (95 /65 )- ( at home single arm DB 8 each side )
45 DUS
10 C2B Pull-ups or 10 Pull-ups or 10 ring rows
Core
25 clam crunch
30 dead bugs
X3
“12/31”
For time:
- 31 Push Presses (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 31 Pull-Ups (L2: Band, L3: Australian Rows)
- 31 Snatches (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 31 Sit-Ups
- 31 Toes-to-Bars (L2: Hanging knee raises, L3: Clam Crunches)
- 31 Push-Ups (L2: Knees)
- 31 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 31 Back Squats (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 31 Unbroken Double-Unders (L2: Singles)
- 31 Thrusters (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 31 Lunges
- 31 Burpees
- 365m Row
With a running clock, perform 31 repetitions of the 12 movements in the order written. Double Unders must be unbroken. If athlete trips before completing 31, start the Double Unders over. After the Burpees, move immediately to the 365 meter Row to “cash out” and finish the workout.
Strength
Snatch Complex:
- 1 Pull + 1 Snatch + 1 Overhead Squat
- Technique Work
Conditioning
15 Minute AMRAP:
- 5 Power Cleans (Rx+: 155#/110#, Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
- 10 Hand Release Push-ups (L2: Knees)
- 20 Calorie Row
Strength
Snatch Practice/Technique work:
- Power/Squat
- High Hang/Low Hang/Ground
Conditioning
“Fran”
21-15-9 for time:
- Thrusters (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- Pull-ups (L2: Band)
Strength
- 1RM Squat Snatch
Conditioning
5 Rounds for time:
- 15 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 3 Power Snatches (Rx: 165#/115#, L2: 135#/95#, L3: 105#/75#, L4: 75#/55#)
Skill
2 minute AMRAP:
- Double Unders (L2: Singles)
Strength
Snatch Grip Deadlift:
- 4x5 @ a moderate weight (work on technique)
Conditioning
6 Minute EMOM:
- 5 Snatches (Rx+: 115#/80#, Rx: 95#/65#, L2: 75#/50#, L3: 55#/35# )
- Air Squats for the remainder of the minute
Rest 4 minutes
6 Minute EMOM:
- 5 Cleans (Rx+: 155#/110#, Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
- Push-ups for the remainder of the minute
Score = # of Air Squats and Push-ups completed
Strength
- 1RM Snatch
WOD
”Cindy”
20 minute AMRAP:
- 5 Pull-ups (L2: Band)
- 10 Push-ups (L2: Knees)
- 15 Air Squats
Strength
Squat Snatch:
- 2x5 @ 75%
- 2x3 @ 80%
- 2x1 @ 85%
WOD
10 Rounds for time:
- 200m Run w/ Medball (Rx: 20#/14#, L2: 14#/10#, L3: 12#/8#)
- 1 Bear Complex (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
Strength
- 1RM Squat Snatch
Skill
- Pistol practice for 10 minutes
WOD
21-15-9:
- Russian Kettlebell Swings (Rx: 70#/55#, L2: 55#/35#, L3: 35#/25#)
- Plate Ground to Overhead (Rx: 45#/25#, L2: 35#/15#, L3: 25#/10#)
- Burpees over Kettlebell
Cash out:
- 100 Air Squats
Strength
- 1RM Back Squat
WOD
3 Minutes on / 3 Minutes off (Rest 3 minutes after each exercise):
- Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- Rope Climbs (L2: 1/2 Rope Climbs, L3: Rope Get-ups)
- Snatches (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- Calorie Row
Strength
Squat Snatch:
- 5x5 working up to 75%
- Complete 5 reps every 2 minutes
WOD
3 Rounds for time:
- 10 Inverted Ring Rows
- 10 Overhead Squats (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
*3 Minute Rest*
3 Rounds for time:
- 200m Run w/ Medball (Rx: 20#/14#, L2: 14#/10#)
- 20 Medball Cleans (Rx: 20#/14#, L2: 14#/10#)
- 20 Wall Balls (Rx: 20#/14#, L2: 14#/10#)
Strength
1 Rep Max Snatch
WOD
4 Minute AMRAP
4 Minute Rest
- Station 1 = Running (200m = 1 rep)
- Station 2 = Robe Climb (L2: Half Rope Climb, L3: Rope Get-ups)
- Station 3 = Double Unders (L2: DU Attempts, L3: Singles)
Score = Total Reps
Announcement
Due to the inclement weather 6am class is cancelled.
Regular schedule for the rest of the day.
Back Squat
3 (65%-) 3(75%)-3+(85%)
last set 3+
WOD:
12 Min time Cap
Randy
75 Snatch (Rx :75/45, L2:65/35, L3:45/15)
then
Max Calorie Row
Score: # Calories rowed
