Posts tagged hang power snatch
Power Snatched
3 weeks ago
WOD for Wednesday 050113 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)
Skill:
Complete 3 Rounds (not timed)
1 Hang Power Snatch
1 Hang Snatch
1 Power Snatch
1 Snatch
Use 40% 1RM for all
Strength:
Back Squat
5 reps @50%
3 reps @60%
3 reps @70%
3 sets of 3 reps @80% 1RM
Conditioning:
AMRAP in 12 minutes:
1 Power Snatch (60% 1RM Snatch)
1 Box Jumps (24/20)
2 Power snatches
2 Box Jumps
3…(increasing ladder)
Post Back Squat Loads and Workout Rounds to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins. For the skill segment, complete three rounds of the 4 movement complex. This is untimed, but shouldn’t take more than 6-8 minutes. Don’t rush and make sure you are set up well for each movement. You can rest between rounds as well.
For the strength segment, follow the warmup progression and then complete 3 sets of 3 reps at 80% 1RM. Rest 2-3 minutes between work sets. The entire strength segment shouldn’t take longer than 20 minutes. Work quickly through the three warmup sets so you can maximize rest time during the 4 work sets.
For the conditioning workout, continue up the ladder beginning with 1 rep each until the clock runs out. Control your bars on the way down, especially when class is full!
MOBILITY WORKOUT tonight at 5:30 with Lexy! Come work out those kinks!
9 Minutes of Tabata
3 weeks ago
WOD for Thursday 042513 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)
Skill:
1 minute of Single Unders
5 minutes of Double Unders (30 seconds on, 30 seconds off)
Strength:
Snatch
3 singles @70%
3 singles @75%
2 singles @80%
2 singles @85% 1RM
Conditioning:
3 minutes of Tabata Hang Power Snatch (50% 1RM Snatch)
3 minutes of Tabata Double Unders
3 minutes of Tabata Ball Slams (35/25)
Go directly from one 3 minute segment to the next, with no rest in between.
Post Snatch Loads and Total Workout Reps to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 1 minute of single unders and then 5 minutes of Double Unders in intervals of 30 seconds on and 30 seconds off. This is practice time, so there is no sub for DUs.
For the strength segment, follow the warmup progression and then complete just 2 Snatch singles at 85% 1RM. Rest 3-4 minutes between attempts at 80 and 85%. You’re working towards the higher end of your capacity, but you are still working below 1RM capacity.
For the conditioning workout, you are doing three 3 minute Tabata intervals (20 seconds on/10 seconds off) with no break in between. Sub parallette jumps for DUs.
Tabata Ball Slams
Two Handed Tens
4 months ago
Check out these upcoming FREE Gymnastics Workshops at CFD with Coach Allison!
WOD for Wedneday 011613 – Click Here For Today’s Schedule
Snatch Balance
2-2-2-2-2
Hang Power Snatch – 75%
8×1
–Rest–
10 Rounds For Time:
10 Double KB Swings (52/35)
10 Burpees
Post Snatch Loads and Workout Time to Comments
For the strength segment, first perform 5 sets of double rep Snatch Balances. Take the bar from the rack onto your shoulders, behind the neck. Once you’ve completed these sets, put the bar on floor, set the load to around 75% of your 1RM Snatch and perform 8 reps of a Hang Power Snatch. These are for technique, rather than for PRs. In fact, you should not be missing many reps due to heavy load. Rest roughly 1 minute between attempts.
For the conditioning workout, as a twist for the KB Swings, use two KBs and do double KB swings (no higher than your chin). Choose a load you’re comfortable with if this is a new movement for you. Do not swing overhead!
Double Kettlebell Swings
Hangman’s Noose
8 months ago
We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th.
Check out the details here
WOD for Sunday 090912 – Click Here For Today’s Schedule
Hang Clean
12-15 reps at 80% 1RM
–Rest–
3 Rounds For Time
Row 500m
15 Hang Power Snatch (115/75)
15 Toes to Bar
Post Hang Clean and Workout Time to Comments
For the Hang Clean, work up to a relatively heavy load (around 80% 1RM) over 12-15 total reps. This is more for technique than for PRs. In fact, you should not be missing many reps due to heavy load. Work technique from a hang position and receive the bar in a full front squat and “grease the groove.” Rest roughly 1 minute between attempts. If you do happen to get a PR, make sure you post it on the PR Board!
For the conditioning workout, perform your hang power snatch from the hip or just below the knee. Scale toes to bar to knees to elbows as needed.
Coach Burgener on the Hang Power Snatch!
Flye, Flye Away
9 months ago
Our next Nutrition Q&A with Dr. Peters is NEXT SATURDAY from 12-2pm!
It’s FREE for all CFD athletes! Register here
WOD for Thursday 082312 – Click Here For Today’s Schedule
Bench Press – narrow grip
Establish 1RM
–Rest–
15-10-5 Reps For Time:
Hang Power Snatch (135/95)
Box Jumps (24/20)
Ring Dips
Finisher:
Rear Delt DB Flyes
100 Reps
Post Bench Press Loads and Workout Time to Comments
For the Bench Press, take 20-25 minutes to warm up and set a 1RM for the day. You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM. It’s ok to leave something in the tank for next time. Grip the bar with your index finger on the inner line of knurling! Don’t forget to put your PRs up on the PR BOARD!
For the conditioning workout, take the snatch from one of the hang positions (hip or knee) and scale as necessary. Sub bar or parallettes for ring dips.
For the finisher, grab a light set of dumbbells and perform rear delt flyes. You can either lean over at the hip or brace yourself on a bench. See the video below
Rear Delt Flyes
Anyone interested in a free Turkish Get Up class this Saturday at 10am?
Post to comments
Snatch and Go
9 months ago
Welcome Living Social Voucher Holders!
Workouts are by appointment only.
Please make sure you email us to arrange for your visits.
WOD for Tuesday 073112 – Click Here For Today’s Schedule
Bench Press (50%)
9×3 (3 grips)
Pullups
3 sets of 8
–Rest–
3 Rounds For Time:
15 Hang Power Snatch (96/65)
Run 400m
Post Bench Press Loads and Workout Time to Comments
For the strength segment, the goal is to move the weight as quickly as possible for your three reps across all 9 sets, particularly on the way up. Rep speed should be roughly 1 second down and 1 second up. If you cannot perform all of your reps at this speed then you need to use a lighter load…regardless of whether you’re at 65% or not. Perform three sets “wide” grip – pinkies on the outside line. Three sets “medium” grip – thumbs distance from the middle knurling. Three sets “narrow” grip – index finger just off the smooth part of the middle of the bar.
For the conditioning workout, start all Power Snatches from a hang position (at the hip or just below the knee).
Improve Your Pullups!
Snatches And Pulls
1 year ago
Our first Olympic Weightlifting Intensive Course begins tomorrow night!
The strength area is no longer available for individual training on Tuesdays and Thursdays from 6-8pm. Please don’t make us ask you to move.
WOD for Monday 031212 — Click Here For Today’s Schedule
Back Squat
5-5-5-3-3-3
–Rest–
AMRAP in 12 minutes:
10 Hang Power Snatch (95/65)
10 Pullups
Post Back Squat Loads and Workout Time to Comments
For the strength segment, work up to a heavy set of 3 Back Squats. All reps should be squatted below parallel.
For the conditioning workout, use any hang position for the Snatch. Remember, that anything received above parallel is a “power” snatch. Scale this workout up by doing chest to bar pullups.
ENDURANCE WORKOUT tonight at 6pm with Coach Allison!
These guys were here Sunday. You should check them out!
Wilkes Weightlifting will be here next Sunday for a full day Olympic Weightlifting Seminar! Spaces still available! Click here for more info
