Tag Archives: Snatch

TGU and L-Sits, Front Squats and Pullups then a Snatch and Burpee Ladder

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First do 3 rounds of

  • 3 x Turkish Getups per Arm
  • 5-7 x L-Sit Tuck to Extension (pause 1-2 seconds in the tuck, then extend and hold 1-2 seconds, repeat)

Rest as needed between rounds.  Then do 3 rounds of

  • 4 x Front Squats
  • Rest 90 Seconds
  • Max Effort TRX Rows
  • Rest 90 Seconds

Then for time do increasing/decreasing ladders of

  • 10, 9, 8, …, 3, 2, 1 x Snatches @ 65lbs/30kg
  • 1, 2, 3, … , 8, 9, 10 x Burpees

Results:  For the TGU used 16/18/18kg.  For front squats did 115/145/165lbs.  Metcon in 9:28.

Snatches two ways and Double Unders

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Not for time do 5 rounds of

  • 5 x Power Snatch

Another crossfit.com WOD…   For total reps in 12 minutes do the following.

  • 1 minute Double Unders
  • 1 minute Alternating Dumbbell Snatches @ 20kg
  • 2 minute Double Unders
  • 2 minute Alternating Dumbbell Snatches @ 20kg
  • 3 minute Double Unders
  • 3 minute Alternating Dumbbell Snatches @ 20kg

Results:  For the Power Snatch used 95lbs for all sets, just tried to build strength and maintain form.  For the AMRAP did 420 reps.

Snatches and OHS then Dumbbell Snatches and Dips

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Every 2 minutes for 10 minutes do

  • 1 x Power Snatch
  • 3 x Overhead Squat

Increase weight per round.

Then every 2 minutes for 14 minutes

  • 1.1.1 x Power Snatch, rest 5 seconds between singles

Increase weight per round starting at the weight from the last part.

Then for time do 21-15-9 of

  • Alternating Dumbbell Snatch @ 21kg
  • Dips

Results:  Got up to 80lbs for the OHS.  For the snatch did 95/100/65/65/70/75/80.  Dropped the weight after 100lbs to work on form since it felt like it was so bad.  For the metcon 4:53.

Overhead Squats and Snatches then 2017 Masters Qualifier Workout #1 (scaled)

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For form do 3 rounds of

  • 5 x Overhead Squats with empty bar

Then take 15 minutes and work on snatch form by doing hanging snatches.  Keep weight light, empty bar or maybe 30kg.

  • 5 x Hanging Snatch (above the knee)

Then for time do (time cap of 20 minutes)

  • 100 x Dumbbell Snatch @ 21kg
  • 40 calorie Row
  • 30 x Burpees
  • 20 x Strict Pullups

Results:  Reduced the total reps for the last three rounds since the calorie counter on my rower counts differently than on the ConceptII (and 80 calories is boring as hell).  Used the full 20 minutes, stopping at 15 pullups.