Super Youth 4:30pm
(A) ME Power Snatch
(B) Pistol Squat, Technique & Progressions
(C) Individually for time-30 WallBalls 9/6kg 10ft, 30 C2B, 30 One Legged Squats, 30 One Arm Dumbell/Kettlebell Snatches 32/24kg
Beginner 6am & 7:30pm
(A) Power Snatch- Work within the limitations of your movement
(B) Individually for time-30 WallBalls 9/6kg 10ft, 30 Pullups, 30 Air Squats, 30 One Arm Kettlebell Snatches 24/16kg
Intermediate 6am & 6:30pm
(A) ME Power Snatch
(B) Pistol Squat, Technique & Progressions
(C) Individually for time-30 WallBalls 9/6kg 10ft, 30 C2B, 30 One Legged Squats, 30 One Arm Dumbell/Kettlebell Snatches 30/20kg
(B) Pistol Squat, Technique & Progressions
(C) Individually for time-30 WallBalls 9/6kg 10ft, 30 C2B, 30 One Legged Squats, 30 One Arm Dumbell/Kettlebell Snatches 30/20kg
Advanced 5:30pm
(A) ME High Hang Power Snatch + Hang Power Snatch + Power Snatch
(B) 5RM Overhead One Legged Squats Alternating
(C) Individually for time-30 WallBalls 9/6kg 10ft, 30 C2B, 30 One Legged Squats, 30 One Arm Dumbell/Kettlebell Snatches 30/20kg
Focus- (A) Click here for Demo (B) If you don't have an overhead pistol just work singles here (C) Alternating legs on the one legged squats & alternating arms on the snatches
A) Worked up to 45kg. attempted the 47.5kg (my1rm power snatch) go out the high hang but then failed the hang snatch.
ReplyDeletewind the bar back to woods and worked on limitation
B) 5rm @ 10kg bar
c) 10.49 requested!!!! first time snatching a 20kg bell in a WOD at about rep 15 got over my fear of kettle bell snatch and went for gold and smashed out the remaining 15 reps
(A) Maxed out at 35, snatch is feeling real heavy again and all these multiple lifts are difficult.
ReplyDelete(B) Left leg no hands, right is so tight, need to hold my foot - but with some epic mobilization might be better.
(C) Didn't take my time down.. I finished well after everyone else though! Started at 20kg KB, but almost took out myself out with my left arm. Final round both at 16kg.
A) ME 55kg
ReplyDeleteB) Worked progressions, getting close now
C) 12:13 @ 28kg KB and Air Squats