Super Youth
(A) Warm Up, Technique Snatch
(B) Individually 9-7-5- Pullups, Snatch
(B) Individually 9-7-5- Pullups, Snatch
(C) In Teams of 2 Relay Run 1.6km Total
Beginner/Intermediate
(A) Warm Up, Technique Snatch
(B) Individually 9-7-5-Pullups, Snatch 40/30kg
(C) In Teams of 2 Relay Run 1.6km Total
Advanced
Advanced
(A) ME High Hang Snatch + Snatch Balance in 6 attempts
(B) ME Snatch in 6 attempts
(C) Individually 9-7-5 C2B Pullups, Power Snatch 60/40kg Recover minimum 3mins before D
(D) In Teams of 2 Relay Run 1.6km Total
Focus- (A) Fast under the bar (B) Start heavy, you will be warm from Part A (C & D) Build the Engine
(a) my squat snatch technique definitely needs work
ReplyDelete(b) power snatch @ 50kg
time 3:31
(c) run times
1:11
1:17
1:20
1:11
(A) 53kg
ReplyDelete(B) 73kg
(C) 5:11
(D) Not sure on the times but i was pretty happy with my pace
I struggled a fair bit tonight with all of the snatch movements, definately alot of room for improvement especially with the high hang!
(B) 4:53 at 38kg
ReplyDelete(C) My times: 1:45 (pb! :D) and 1:54
Getting those runs down finally!
A) 40,50,60,70(f),70kg
ReplyDeleteB) 60,65,70,77,82(f),80(f)
C) All runs around the 1:30 mark. So pretty happy with this.
a) 40,40,45,53,48,60kg's
ReplyDeleteb) 60,65,70,75,80PB,Failed 85kg's
c) 3 min 25sec
d) Not sure of the times. Did the 1st one ok then got worse with everyone after that.
Due to excessive alcohol consumption and the lack of re fuelling i dead set died on the 400's but finishing on a positive i was happy with the WOD and even happier with my PB in the snatch...
A) Max 38kg
ReplyDeleteB) Max 55kg
C) WOD 6:25
D) Best 1:35, Worst 1:57
(A) ME 31.9 - this complex sure was complicated. Both high hang and snatch are new to me. Interesting lifts.
ReplyDelete(B) ME 34.4
(C) 5:47 @ 29.7
(D) 1:16, 1:16, 1:23, 1:23
Loved (in a hate-filled way) that last run - just wanted to go quicker but my legs didn't want to participate! Good pre-run trash talk from the crew!!