Tag Archives: Power Snatch

Burpees, G2OH and Row

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Inspired by the Kody hero WOD from WODwell Crossfit…

Part 1 – AMRAP in 20 minutes

  • 9 x Burpees
  • 8 x Ground to Overhead @ 75lbs

Immediately followed by Part 2 –

  • Row 2000m

Results: Metcon total time 29:41. Part 1 – 10 rounds plus 5 reps. 2k Row in 8:52. Took some time to transition to the rower. Power Snatch for the G2OH.

Strict Press then Snatch, T2B, Burpees and Push Press

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Strict Press

  • 5 x @ 70-75%
  • 3 x @ 80-85%
  • 3 x @ 85-90%
  • 2 x @ 90-95%
  • 1.1.1.1.1 x @ 90+% (rest 2 min between singles)

Then CFNE’s “I Love this Bar WOD”

AMRAP in 7 minutes

  • Max Reps Power Snatch @ 85lbs
  • Every minute stop and do 7 Toes to Bar

Rest 6 minutes then AMRAP in 7 minutes

  • Max Reps Burpees
  • Every minute stop and do 7 Push Press @ 85lbs

Results: Strict Press 100-115-125-135-145lbs/66kg. Metcon 23-43…wow real arm burner.

Pullups and Front Squats then Snatch, Renegade Rows, Lunges and Situps

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5 rounds

  • 8 x Front Squat @ 60%
  • Rrest 20 seconds
  • 8 x Wide Grip Pullup
  • Rest 2 minutes

Then 5 rounds for time

  • 10 x Hang Power Snatch @ 65lbs
  • 15 x Renegade Rows (r+l=1rep) @ 12kg
  • 20 x Alternating Golbet Lunges @ 24kg (total 10 per leg)
  • 25 x Abmat Situps

Results: Front Squats Squats @ 230lbs. Metcon 25:45… super hard.

12 Days of Christmas

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For time

  • 1 x Sumo Deadlift Highpull @ 75lbs
  • 2 x Thrusters @ 75lbs
  • 3 x Push Press @ 75lbs
  • 4 x Power Clean @ 75lbs
  • 5 x Power Snatch @ 75lbs
  • 6 x Kettlbell Swings
  • 7 x Pullups
  • 8 x Toes to Bar
  • 9 x Box Jumps
  • 10 x Double Unders
  • 11 x Burpees
  • 12 x Overhead Lung @ 45lbs Plate

Results: 34:28