by Jennifer Adams | May 17, 2022 | 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)...
by Bill | Jul 30, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
METCON AMRAP 20 w. a partner: 400 Meter Run *Max Reps of: 20 Walking Lunges (BW) 20 Power Snatch (75, 55) *One athlete runs 400 meters while their partner performs max rounds of Lunge/Power Snatch Couplet *Score = total rounds EXTRA CREDIT 10 Minutes of...
by Bill | Apr 16, 2019 | Olympic Lifts, Skill, WOD
SKILL Snatch GOAT WOD: EMOM 10: ODD Minutes: 3 Position Power Snatch Practice – high hang + hang + hang below knee x 1 rep each. EVEN Minutes: 15 Banded Pulldowns SKILL Gymnastics GOAT WOD: EMOM 10: ODD Minutes: GOAT Movement EVEN Minutes: Static Hold FINISHER ”Buns +...
by Bill | Apr 7, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
STRENGTH 1) Front Box Squat: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM. – 13-15” Box – Beginner build to a challenging set of 3 2) Power Snatch: 3 x 3, touch n go warm-up. Rest 60s. METCON ”Snatch Balls” AMRAP 7: 7 Power Snatch (95, 65) 10 Wall balls (20, 14) Beginner...
