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Snatched Right Up

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WOD for Thursday 101812Click Here For Today’s Schedule
Snatch Pulls – 100%                    
 2-2-2-2-2         
Snatch – 80%                    
10×1
–Rest–
10 Rounds For Time:
3 Power Snatches (70% 1RM)
3 Burpees

Post Snatch Loads and Workout Time to Comments
For the strength segment, first perform 5 sets of double rep Snatch Pulls from the floor.  These should be done at 100% of your Snatch 1RM, ie, heavy.  Once you’ve completed these sets, drop the load to 80% 1RM Snatch and perform 8-10 reps of a full Snatch (with squat) from the floor.  These are more for technique than for PRs.  In fact, you should not be missing many reps due to heavy load.  Rest roughly 1-2 minutes between attempts.  If you do happen to get a PR, make sure you post it on the PR Board!

For the conditioning workout, set the Power Snatch load to 70% of your 1RM Snatch.  Perform your burpees with a jump to 6″ above your standing outstretched arm.

Coach Burgner Coaching the Snatch

One Comment
  1. Paul K Reply
    Snatch pulls at 135# as prescribed. These still just feel weird to interrupt the lift and not follow through. Snatch - 10 x 1 @ 115# - Middle ones 5-7 were best. Even after the pulls it took a while to warm up and squat deep. METCON - Rx (95#) - 6:58 Not bad.

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