Tag Archives: Power Snatch

Snatch and Overhead Squat then OHS, Pullups and Burpees

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Based on the CF Invictus WOD from June 22, 2020.

Every 90 seconds for 15 minutes (10 rounds)

  • Hang Power Snatch + Overhead Squat

Work up to a heavy single.

Then 5 rounds for time

  • 6 x Overhead Squat @ 75lbs
  • 9 x Pullups
  • 12 x Burpees

Results: For the Snatch and Overhead Squat got up to 110lbs which is a new 1RM. For the last two rounds, switched to a full power snatch. Metcon 11:38.

Power Snatch then TGUs and Farmer Carry then DB Squat Clean, Push Press and OH Lunges

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Every two minutes for 10 minutes (5 rounds)

  • 5 x Hang Power Snatch @ 75lbs

Then 3 sets of

  • 3 x Turkish Getup per Side @ 16kg
  • 100ft/30m Farmer Carry @ 32kg per Hand
  • Rest 1 minute

AMRAP in 12 minutes alternating hands per round (all 18 reps with left hand then all 18 reps with right hand is one round)

  • 6 x Single Arm Squat Clean @ 16kg
  • 6 x Single Arm Push Press
  • 6 x Overhead Reverse Lunge

Results: Snatches were good. Worked on form and full extension. Metcon 5 rounds + 12 reps

Handstand and Core Work then Snatches

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EMOM for 12 minutes

  • 45 Second Handstand Hold
  • 8 x Weighted Knee Raises from Pullups Bar
  • 30 Second Superman Hold

Then take 15 minutes and work on Handstand Walks

Then every 2 minutes for 12 minutes

  • 1 x Power Snatch

Then for time (Isabel)

  • 30 x Power Snatch @ 75lbs

Results: Power Snatch 75-85-95-105-115-120lbs. Metcon 2:35.

Snatches then Snatches, T2B and BJ Overs

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4 sets of the following complex (Kari Pearce’s Power Ab WOD)

  • 1 x Knee Tuck
  • 1 x Bicycle (L+R)
  • Repeat for 5 rounds

Rest as needed between sets.

Then 6 rounds

  • 3 x Power Snatch

Work up to a heavy triple.

Then AMRAP in 12 minutes of

  • 6 x Power Snatch @ 65% from above
  • 9 x Toes to Bar
  • 12 x Box Jump Overs

Results: Ab work was OK, mine didn’t look nearly as good as in the video. Power Snatch – 65-75-85-95-105-110lbs. AMRAP – 6 rounds plus 6 reps, used 70lbs for the Snatch.

Overhead Squats, Snatches and Double Unders

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EMOM for 12 minutes cycle through the following (4 sets of each)

  • Station 1 – 5 x Standing Sots Press with Empty Bar
  • Station 2 – 5 x Overhead Squat with Empty Bar
  • Station 3 – 3 x Snatch Balance with Empty Bar

Then every 2 minutes for 10 minutes

  • 3 x Overhead Squat

Then 2019 Qualifier WOD #1 from Wodapalooza…

AMRAP in 9 minutes of

  • 3 x Power Snatch @65lbs
  • 3 x Overhead Squat @65lbs
  • 30 x DU
  • 6 x Power Snatch
  • 6 x OHS
  • 30 x DU
  • 9 x Power Snatch
  • 9 x OHS
  • 30 x DU
  • …etc

Results: Overhead Squats 65-75-85-95-100lbs. Metcon 4 rounds plus 14 reps.