Super Youth 4:30pm
(A) High Hang Snatch + Hang Snatch Technique
(B) ME Snatch
(C) Individually for time-10,9,8,7,6,5,4,3,2,1 Pullups, Hang Snatch 43/30kg, Russian KB Swings 28/20kg
Beginner 6am & 7:30pm
(A) Snatch-Work within the limitations of your movement
(B) Russian KB Swings, Technique
(C) Individually for time-10,9,8,7,6,5,4,3,2,1 Pullups, Snatch 30/20kg, Russian KB Swings 24/16kg
Intermediate 6am & 6:30pm
(A) High Hang Snatch + Hang Snatch Technique
(B) ME Snatch
(C) Individually for time-10,9,8,7,6,5,4,3,2,1 Pullups, Hang Snatch 43/30kg, Russian KB Swings 28/20kg
(B) ME Snatch
(C) Individually for time-10,9,8,7,6,5,4,3,2,1 Pullups, Hang Snatch 43/30kg, Russian KB Swings 28/20kg
Advanced 5:30pm
(A) ME High Hang Snatch + Hang Snatch + Snatch
(B) Snatch Pull heavier then goal snatch weight
(C) Individually for time-10,9,8,7,6,5,4,3,2,1 C2B Pullups, Hang Snatch 50/35kg, Russian KB Swings 32/24kg
Focus- (A) Click here for Demo (B) Click here for Demo (C) Aim for unbroken on every round. If you need to take a break take it at the end of a movement
3 Snatch Complex, ME 80Kgs. Fluent 2x60kgs
ReplyDeleteWOD 19:13.
Get me first "Hook Grip Tear".
:)))))
(A) 37.5kg - the complex was a challenge.
ReplyDelete(B) 50kg
(C) 86 reps - even with a DNF I was pretty stoked that I could manage 45 reps of the hang snatch at 35kg! That's probably the most I have done at what is a pretty heavy weight for me.
3 Snatch complex 45kg
ReplyDeleteSnatch Pulls 55kg and 60kg
WOD 19.29