Friday, August 9, 2013

1RM KB Snatch, Snatches & Rowing


Super Youth 4:30pm

(A) KB Snatch-Technique, Progression(If your mobility allows, work a 1RM, if not work mobility)

(C) Individually for time-7 Snatch 60/40kg, 700m Row, 5 Snatch, 500m Row, 3 Snatch, 300m Row

Beginner 6am & 7:30pm
(A) KB Power Snatch-Work within the limitations of your movement

(B) Individually 12min Amrap-5 Burpees10 KB Power Snatch 24/16kg, 300m Row 

Intermediate 6am & 6:30pm

(A) KB Snatch-Technique, Progression(If your mobility allows, work a 1RM, if not work mobility)

(C) Individually for time-7 Snatch 60/40kg, 700m Row, 5 Snatch, 500m Row, 3 Snatch, 300m Row

Advanced 5:30pm

(A) 1RM KB Snatch

(C) Individually for time-7 Squat Snatch 70/45kg, 700m Row, 5 Snatch, 500m Row, 3 Snatch, 300m Row

Focus- (A) 1 Rep both sides (B) If the rower isn't free Run 
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2 comments:

  1. BrowneyAugust 9, 2013 at 7:36 PM

    1RM snatch - 24kgs.
    WOD 12:03 RXD. Missed 5 snatchs in the first round. Trying too hard. So too it a little slower an setup better the following rounds.

    ReplyDelete
  2. UnknownAugust 10, 2013 at 1:57 PM

    1RM 35kg
    WOD @ 65kg
    not sure of the time but it was slow
    Alot of room to improve

    ReplyDelete

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