Tag Archives: Snatch

OHS then 3 x 4 minute AMRAPS

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6 rounds, rest 90 seconds between rounds

  • 5 x Overhead Squats @ 70%
  • 3 x Overhead Squats @ 80%
  • 1 x Overhead Squats @ 85%
  • 5 x Overhead Squats @ 80%
  • 3 x Overhead Squats @ 85%
  • 1 x Overhead Squat @ 90%

Then, inspired by today’s CF Invictus WOD, AMRAP in 4 minutes of

  • 5 x Hang Squat Snatch @ empty bar
  • 10 x Burpees over the Barbell

Rest 2 minutes then AMRAP in 4 minutes of

  • 10 x Dumbbell Power Cleans @ 18kg
  • 20 x Pullups

Rest 2 minutes then AMRAP in 4 minutes of

  • 15 x Box Jump Overs
  • 30 x Double Unders

Results: OHS 75-85-95-85-95-100lbs. Metcon 54 reps, 55 reps, 157 reps.

Crossfit Open WOD 20.1 (scaled) then Pullups and Handstand Hold

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10 rounds for time (15 minute time cap)

  • 8 x Ground to Overhead @ 75lbs (Rx is 95lbs)
  • 10 x Burpees Over the Barbell

Then 3 rounds of

  • 8-10 x Strict Pullups
  • Rest 30 seconds
  • 45 second Handstand Hold
  • Rest 60 seconds

Results: Metcon 8 rounds plus 3 reps 🙁 Used snatches for the G2OH. Pullups 5-7-6 unbroken each round.

Snatch and OHS Practice then Run, Row, KBS and BBJO

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Took 20 minutes to work on Snatches and Overhead Squats.

Then AMRAP in 20 minutes

  • Run 400m
  • 30 x Kettlebell Swings
  • Row 15 Calories
  • 10 x Burpee Box Jump Overs

Worked on only nose breathing, so kept a pace which did not require me to start breathing through my mouth. Lisa has been trying the same in her workouts. More information on this blog: Rethink Your Breahing.

Results: Overhead Squats and Snatches went well. Even got to a Squat Snatch at 75lbs. Metcon 2 rounds plus 400m/25 KBS.

Snatches, Overhead Squats and Toes to Bar

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Spend 20 minutes and work on

  • 1 x Power Snatch
  • 1 x Overhead Squat

Work up to a heavy couplet.

Then take 5 minutes and work on Squat Snatches/Snatch Balance.

Then for time 15-12-9 of

  • Power Snatch/Overhead Squats @ 75lbs
  • Toes to Bar

Results:  Power Snatch and OHS went well, got to 95lbs.  Squat Snatches and Snatch Balance were also OK but still need work, used an empty bar.  Was able to do one Squat Snatch at 75lbs.  Metcon 9:36.

Crossfit Open WOD 19.4 Modified

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Wanted something short and intense, so when I woke up this morning and saw this, decided it was just right for today…

For time, including rest, complete both parts

  • 10 x Snatch @ 65lbs
  • 10 x Burpees over the Bar

Rest 3 minutes then

  • 10 x Pullups
  • 10 x Burpees over the Bar

Results:  11:21.