Tuesday, 15 June 2010

Skill Work:

- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets

- Snatch - Heavy Single

Strength:

Bench Press (w/ Chains) - Set a new 5 Rep Max

WOD:

"Isabel"

For Time:

- 30 Reps, 135 lbs Snatch (Click for Video Demo - Also see THIS LINK to watch Josh Everett do this in record time!)

(Compare to 6 March 2009)

This one is supposed to be over quickly, so chose a weight that allows you to finish around 3-4 minutes. Just like "Grace," this is an "anyhow" workout. In other words, get the bar from the ground to overhead in one motion, any way possible: full squat snatch, power snatch, muscle snatch.

Post weights and time to comments.

Friday, March 6, 2009

Strength:
Back Squat
Find a new 5RM!

Skill Work (At a moderate pace):
NOT FOR TIME!
21-15-9
- Overhead Squats, Weight: PVC Pipe -> 45 lbs bar (Depending on ability)
- Double Unders
Penalty: Every break during the Double Under sets earns you 5 Burpees at the end...Focus!

WOD:
"Isabel"
For Time:
30 Reps, 135 lbs Snatch (Click for Video Demo - Also see THIS LINK for many more Videos!)

This one is supposed to be over quickly, so chose a weight that allows you to finish around 3-4 minutes. Just like "Grace," this is an "anyhow" workout. In other words, get the bar from the ground to overhead in one motion, any way possible: full squat snatch, power snatch, muscle snatch.

Post All Weights and Time to comments.