Tag Archives: Power Snatch

Handstand Walks then Pullups, Clean and Jerk, Toes to Bar and Snatch

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EMOM for 10 minutes

  • Even Minute – 30 second Handstand Hold
  • Odd Minute – 10 x Med Ball Knee Raises from Parallel Bar @ 4kg

Then take 15 minutes and practice handstand walks.

Then based on the 2020 “Nine Lives” WOD from Wodapalooza.

For total Clean and Jerks, EMOM for 6 minutes

  • 9 x Pullups
  • Max Clean and Jerk in remaining time @ 110lbs

Rest 2 minutes then

For total Power Snatch, EMOM for 6 minutes

  • 9 x Toes to Bar
  • Max Power Snatch in remaining time @ 75lbs

Results: Deceptively difficult WOD considering 6×9=54 Pullups and Toes to Bar each! Total C&J – 18, Total Snatch – 20.

Snatches and Overhead Squats

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Goat day today working on Overhead Squats and Squat Snatch.

EMOM for 5 minutes

  • 1 x Overhead Squat @ 45lbs (empty bar)

Take 15 minutes and work to a heavy complex of

  • 1 x Hang Power Snatch
  • 1 x Overhead Squat
  • 1 x Hang Squat Snatch

Then 3 rounds of

Then take 15 minutes to work up to a heavy

  • 1 x Overhead Squat

Results: Complex got up to 80lbs. Squat Snatch and Snatch Balance went surprisingly well. Snatch Balance 45-65-65lbs. Overhead Squat got up to 100lbs.

Bench Press and RFE Split Squats then Power Snatch, Pushups and Pullups

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6 rounds, rest 90 seconds between rounds

  • 5 x Bench Press @ 65% + 5 x RFE Split Squats per Leg @ 12kg per Hand
  • 3 x Bench Press @ 75% + 5 x RFE Split Squats per Leg @ 12kg per Hand
  • 1 x Vench Press @ 85% + 5 x RFE Split Squats per Leg @ 12kg per Hand
  • 5 x Bench Press @ 75% + 5 x RFE Split Squats per Leg @ 12kg per Hand
  • 3 x Bench Press @ 85% + 5 x RFE Split Squats per Leg @ 12kg per Hand
  • 1 x Bench Press @ 95% + 5 x RFE Split Squats per Leg @ 12kg per Hand

Then taken from Crossfit New England… AMRAP in 12 minutes of

  • 12 x Power Snatch @ 75lbs
  • 12 x Pushups
  • 12 x Pullups

Results: Bench Press 140-160-185-160-185-205lbs. Metcon 4 rounds plus 7 reps.

Power Snatches, Box Jumps, OHS and Burpees

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Then taken from Crossfit New England’s WOD from 4.22.2019.

For time do 15-12-9 of

  • Power Snatch @ 65lbs/30kg
  • Box Jump Overs

Immediately followed by 21-15-9 of

  • Overhead Squat @ 65lbs
  • Bar Hop Burpees

Results: Warmed up with Snatches and Overhead Squats.  Got up to 3 x  80lbs of each.  For the metcon 13:05