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Snatch

CrossFit Renaissance Working out

WOD: Tuesday, August 2, 2022: Snatches, Box Jumps, Running

WOD, Metabolic Conditioning, Olympic Lifts /

ry 1:30 for 6 Sets:
1 Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch
*Start Moderate-Light & Build to Moderate-Heavy

Workout:
AMRAP 15:00:
1 Power Snatch (155/105)(115/75)
15 Box Jumps (24/20)
100 M run

FINISHER:
3 sets of:
8/8 Single Leg Glute Bridge Ups, immediately into:
15 DB Glute Bridge Ups, immediately into:
:45 Glute Bridge Hold
Rest b/t sets as needed

WOD: Tuesday, August 2, 2022: Snatches, Box Jumps, Running Read More »

WoD: Wednesday, May 18, 2022: Snatches, Toes To Bar, Lunges

Metabolic Conditioning, Olympic Lifts, WOD /

Strength:

Every :90 for 6:00:
1 Hang Power Snatch + 1 Power Snatch
Building In Weight

Metcon:

Part I: 8 AMRAP:
3 Power Snatches (135/95)(95/65)
6 Alternating Back Rack Lunges
9 Toes to Bar

Rest 2:00

Part II: For Time:
6-9-12-9-6 reps:
Power Snatches (95/65)(65/45)
Alternating Back Rack Lunges
Toes To Bar

Finisher:
For Time:
20-15-10-15-20 reps:
Alternating Hip Taps
Tuck Ups

WoD: Wednesday, May 18, 2022: Snatches, Toes To Bar, Lunges Read More »

Hang Squat Snatch, Front Box Squat, Goblet Squats, Kettlebell Swings

Metabolic Conditioning, Olympic Lifts, WOD /

STRENGTH 1) Hang Squat Snatch: 12 Minutes performing sets of 2. Rest 60-90s between sets.2) Front Box Squat: 8 x 3 @65-70% of 1RM Front Squat, every 60s.– Parallel box (should be the same as last week.)METCON For time:30-20-10Goblet Squats (70, 53)KBS (70, 53)7:00 CapRecovery5 Mintues of Parasympathetic Breathing

Hang Squat Snatch, Front Box Squat, Goblet Squats, Kettlebell Swings Read More »