Wednesday, March 6, 2013

ME Power Snatch in 5 attempts

Super Youth

(A) Warm Up Technique Power Snatch

(B) Individually for time-25 D/U 21 Single Arm KB Thruster, 400m Run, 15 KB Thruster, 400m Run, 9KB Thruster, 25 D/U

*Partition the reps on your left and right arm as needed

Beginner/Intermediate

(A) Warm Up Technique Power Snatch

(B) Individually for time-50 D/U 21 SIngle Arm KB Thruster  24/16kg, 400m Run, 15 KB Thruster  24/16kg, 400m Run, 9KB Thruster 24/16kg, 50 D/U

*Partition the reps on your left and right arm as needed

Advanced

(A) Warm Up to 80% of 1RM Power Snatch then it's 5 attempts for a ME. Wind the weight back for TNG 3x4@75% of ME

(B) In 2 Teams of ?-5min AMMAP Prowler Push per person.

(C) In least amount of sets 150 D/U
   
Focus- (A) TNG is touch and go (B) If there is 4 people on each team it will be a 20min As many metres as possible  (C) Click here for previous best score
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5 comments:

  1. PalmerMarch 6, 2013 at 10:04 PM

    A) ME Power Snatch
    32,40,52,60,65 New PB of 65kg
    B) WOD with no D/U
    10:08
    C) D/U max reps in 4mins only got 5 out I really need to practice this movement.

    ReplyDelete
  2. Dave GMarch 7, 2013 at 8:56 AM

    A) 80% - 47.5kg (From 1RM P Snatch of 60kg)
    ME Lifts 52.5kg, 55kg, 57.5kg, 60kg, 63kg, 65kg(f)
    TNG Lifts @ 47.5kg

    B) 20min Team Prowler Push (Great Work Team)

    C) 150 D/U in 15 Rounds (Very tired legs)

    ReplyDelete
  3. UnknownMarch 7, 2013 at 8:58 AM

    (A) ME 37.5kg (PB).

    Was really hoping for a 40 tonight, but I just feel so uncomfortable with the snatch lift. It doesn't matter how many times I watch someone else do it, or do a lift myself, it doesn't feel any more right.

    (B) Prowlers were tough! But it was good fun - our team put in 100% effort even when we were only aiming for 80%. :)

    (C) D/Us sucked! Leg cramps and needing to go to the toilet... not a good mix. 10 sets (best set was 33 unbroken).

    ReplyDelete
  4. NASMarch 7, 2013 at 1:04 PM

    Beginners/Intermediate:
    (A) 35.5kg x2
    (B) 12kg KB - WOD without D/U completed at 9:10?
    (C) 4min AMRAP D/U - 117 Total - Getting the hang of these.

    ReplyDelete
  5. MelMarch 7, 2013 at 1:38 PM

    47.5kg power Snatch
    75% @ 35kg

    Good prowlers work today!!

    150 double unders - 5 breaks

    ReplyDelete

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