Super Youth
(A) Back Squats & Strict Press - Warm Up to 65% of your 1RM then perform 5 reps, then 5 reps @ 75% then 5+ reps @ 85%
(B) In teams of 2 5 Rounds each 1 x Full Gasser (2Handed Touches) 5 x Power Snatch @ 65-70% of Snatch
Beginner/Intermediate
(A) Warm up & Technique 2 x HANG SNATCH Build up to a ME lift
(B) In teams of 2 5 Rounds each 1 x Full Gasser (2 Handed Touches) 5 x Power Snatch @ 65-70% of Snatch
Advanced
(A) Back Squats & Strict Press - Warm Up to 65% of your 1RM then perform 5 reps, then 5 reps @ 75% then 5+ reps @ 85%
(B) In teams of 2 5 Rounds each 1 x Full Gasser (2Handed Touches) 5 x Power Snatch @ 65-70% of Snatch
Beginner/Intermediate
(A) Warm up & Technique 2 x HANG SNATCH Build up to a ME lift
(B) In teams of 2 5 Rounds each 1 x Full Gasser (2 Handed Touches) 5 x Power Snatch @ 65-70% of Snatch
Advanced
Warm Up: 10 x Push ups, 10 x Box Jumps, 10 x Rock & Rolls Empty Bar
(A) 2 x HANG SNATCH Build up to a ME lift over 12min THEN EMOTM x 5 sets Perform (Use same load as ME Double) 1 x HANG SNATCH + 2 x BOX JUMP 30/24 + 1 x SNATCH
(B) In teams of 2 5 Rounds each 1 x Full Gasser (2 Handed Touches) 5 x Power Snatch @ 65-70% of Snatch
Double Hamg Snatch - 40,52,57,60,65kg
ReplyDeleteEMOTM @ 65kg 4 Rnds missed the first Hang
WOD with Luke @60kgs - 3seconds behind the Ladies.
Not feeling the double hang snatch love last night, wasn't feeling much at all except my back!
ReplyDelete(A)
ME 26.9, couldnt get the 2nd 29.4
EMOTM Missed the first lift of the full snatch so completed the rest with a 20kg bar.
Found it really hard to transition from full snatch from hang.
(B) PS @ 24.4 with Mel, who brought home the Power Snatches like a boss! We had good competition from the boys!
Didn't have much left in me yesterday!
ReplyDelete(A) Worked a Power Snatch up to 40.5kg and stopped there. 1 RM I believe is nearing 50kg (Have to consult the board)
(B) Good WOD with Matt as partner. No time.