Monday, November 19, 2012

Front Squats & Snatch Practice


Super Youth

(A) Back Squat & Strict Press-Find a New 1RM

(B) Individually 12min AMRAP 5 Power Clean, 5 Pushups, 5 Air Squats

Beginner/Intermediate

(A)  Back Squat & Strict Press-Find a New 1RM

(B) Individually 12min AMRAP 5 Power Snatch 40/30 20 Double Unders

Advanced

(A) 1&1/4 FRONT SQUAT 1x5 @65% - 2x5 @70% - 1x3 @75% - 1x3 @80%

(B) SNATCH PRACTICE 

(C) Individually 12min AMRAP 5 Power Snatch 50/35 20 Double Unders

Focus- (B) Work at whatever ability level your at (Don't miss anything because of load being too heavy)
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3 comments:

  1. BrettNovember 19, 2012 at 8:21 PM

    Worked off 100 kg's. Front squats sucked again but are a neccesary evil. Was a different feeling movement but always good to try something new.

    WOD as RxD

    9 or 10 rounds even im not sure...

    Good workout though...

    ReplyDelete
  2. Dave GNovember 20, 2012 at 8:51 AM

    A) Front Squat
    5 x 62.5kg
    5 x 65kg
    5 x 65kg
    3 x 72.5kg
    3 x 75kg

    B) Snatch Practice @ 33kg

    C) WOD @ 35kg
    8rnds + 2reps

    ReplyDelete
  3. Mel RNovember 20, 2012 at 1:00 PM

    Front Squat
    48kg
    52 kg
    56kg
    60kg

    WOD 9 + 5

    ReplyDelete

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