Hang Power Snatch

WMG WOD -WEDNESDAY 15.03.23 – “HOW MANY DO YOU DO?”

WARM UP
On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts Snatch Grip, 5 Snatch Pull, 5 Muscle Snatches

SKILLS & SPECIFIC WARM UP
Push Press – Snatch

3 Sets:
5-10 Push Presses
5-10 Hang Power Snatches

CONDITIONING
“HOW MANY DO YOU DO?”

On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Push Press #52/35

Each time you break, perform 50 double unders

Rest 4:00

From 12:00-20:00:
AMRAP 8:
Max Hang Power Snatches #52/35

Each time you break, perform 20 Box Jumps

WG WOD – THURSDAY 06.10.22 – BENCHMARK “LANE”

WARM UP

Set 1
10 Alternating Spiderman Stretch
10 Plank to Down Dog
Set 2
:30 Skier Jacks
10 Inch worms
10 Hand Release Push-ups
Set 3
:30 Mountain Climbers
:30 Piked Push-ups or Handstand Push-up Negatives
Set 4
:30 Double Knee Tuck in Plank
:30 Handstand Push-ups

SKILLS & SPECIFIC WARM UP

Snatch – Handstand Push Ups

1) Snatch Deadlift + Shrug
2) Muscle Snatch
3) Snatch Drops
4) Hang Power Snatch
5) Power Snatch

Build UP
1 Snatch Pull + 1 Hang Power Snatch.
Allow athletes 8:00 to build up to a heavy set of 1 Snatch Pull

CONDITIONING

“LANE”

5 Rounds For Reps:
Max Unbroken Hang Power
Snatches (3/4 bodyweight)
Max Unbroken Handstand
Push-ups

Rest as needed between sets

-intermediate-

5 Rounds For Reps:
Max Unbroken Hang Power
Snatches (1/2 bodyweight)
1:00 Max Handstand Push-ups

Rest as needed between sets

5 Rounds For Reps:
Max Unbroken Hang Power
Snatches #30/25
1:00 Max Push-ups

Rest as needed between sets

WM WOD – TUESDAY 28.06.22 – “NETTARUN”

WARM UP

3 Sets:
20 PVC Pass Throughs
10 PVC Strict Press
5 Burpee

SKILLS & SPECIFIC WARM UP

BURGENER WARM UP – SNATCH

3 Sets:
4 Unbroken Hang Power Snatches (increse load every rnd)
4 Unbroken DB Power Cleans

CONDITIONING
“NETTARUN”

AMRAP 12
4 Hang Power Snatches #52/35
8 DB Hang Power Cleans #22.5/15
200mt Run

WG WOD – WEDNESDAY 30.06.21 –”ESSENTIAL”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Toes-to-bar/Hanging Knee Raises
10 Close Grip Push Ups
7 Plate Ground To Overhead #10/5
10 Glute Bridges

SKILLS & SPECIFIC WARM UP
Air Squat – Burgener warm up

CONDITIONING
“ESSENTIAL”

4 Rounds For Time
15 Hang Power Snatch #43/30
50 Air Squats

GW WOD – TUESDAY 22.12.20 –”FANTASTIC”

MOBILITY & WARM UP
12 Minute AMRAP
200m Run
5 Single Arm DB Front Squat (each side) (light/moderate)
5 Single Arm DB Push Press (each side) (light/moderate)
10 Scap retraction Push Ups
20 Hollow Body Rock

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH
1 Round
2 Strict Hand Stand Push Up
4 Hang Power Snatch #52/35
6 Burpees Over The Bar

CONDITIONING

“FANTASTIC“

AMRAP 18′
5 Strict Hand Stand Push Up
7 Hang Power Snatch #52/35
9 Burpees Over The Bar

W WOD – THURSDAY 05.12.19 – “DEVIL IS BEHIND THE CORNER”

MOBILITY & WARM UP

2 Rounds, Not for Time:
250mt Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP
Snatch Warm Up

CONDITIONING

“DEVIL IS BEHIND THE CORNER”

FOR TIME: TIME CAP 12′

15-12-9
HANG POWER SNATCH #45/38
DEVIL PRESS DB’s #20/15

THEN:
BRING SALLY UP BACK SQUAT 50%BW

MGW WOW – SATURDAY 30.11.19 – TRAIN WITH A COACH “IRON LOTUS”

TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS!

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 50″ Run/ Double Unders
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups

SKILLS & SPECIFIC WARM UP

Burgener warm up

CONDITIONING

“Iron Lotus”

For Time (30 Minute Cap):
400 Meter Run
400 Meter Plate Run #25/15
40/30 Calorie Row
30 Box Jump Overs #60/50
30 Overhead Squats #43/30
30 Hang Power Snatches #43/30
30 Overhead Squats #43/30
30 Box Jump Overs #60/50
40/30 Calorie Row
400 Meter Wreck Bag Run #25/15
400 Meter Run

WMG WOD – SATURDAY 21.07.18

WARM UP
400 mt jOG
30 Alternate Kb Swing
20 Goblet Squat
20 Halo
10 Boot Strappers

MOBILITY & SKILLS
Burgener Warm Up

CONDITIONING
For Time in a 25′ Time Cap
2 Rounds
15 Hang Power Snatch #40/25
15 Burpees
200 mt Run

Rest 2′; Then:

2 Rounds
12 Hang Power Snatch #50/35
12 Burpees
200 mt Run

Rest 2′; Then:

2 Rounds
9 Hang Power Snatch #60/45
9 Burpees
200 mt Run

MGW WOD 130917

WARM UP
20 Judo push-ups
20 Tuck Crunch
20 Step Ups Over The Box #50/40
20 V-ups
20 Walking lunges
Jump rope 2 minutes

MOBILITY & SKILLS
Dynamic Stretch – Burgener Warm Up

CONDITIONING
For Time & Reps in 20′ Time Cap
100-80-60-40-20 Double-unders
50-40-30-20-10 AB-Mat Sit Ups
25-20-15-10-5 Hang Power Snatches #35/25

ACCESSORY WORK*
A) Row
9x 1:40 on, :20 off
Rest 2:00 after round 5

B) EMOMx6
8 DB Thrusters #20/15

*Do it only if you trained in August!

WOM 171216 “Back To The Basic”

Us at the usual… We should stand but.. We can not resist …

Warm Up
3 rounds
100m Jog
10 Walking Lunges
10 Pogo Hops
10 PVC Shoulders Dislocate
10 PVC good Mornings
10 Cossack Lunges

Mobility & Skills
Burgener Warm Up

“CFM ABC”
For time
Run 400m
40 Back Squats #43/29
40 Front Squats
40 Overhead Squats
Run 400m
40 Shoulder press
40 Push Press
40 Push Jerk
Run 400m
40 Hang Power Cleans
40 Hang Power Snatch
Run 400m

With this training, we at CrossFit Mentana, let’s take a step back in time to return to basics to re-establish the basics of our sport.