WG WOW – TUESDAY 23.02.21 – “CLOSE 16.3” WG WOW – TUESDAY 23.02.21 – “CLOSE 16.3”
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Power Snatch

Home / Posts Tagged "Power Snatch"

Tag: Power Snatch

WG WOW – TUESDAY 23.02.21 – “CLOSE 16.3”

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:
5 BB Good Morning
5 BB Romanian Deadlift
5 wallout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH

CONDITIONING

“CLOSE 16.3”
AMRAP in 10 mins:
10 Power Snatches #35/25
10 Box Jump Over #60/50

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W WOW – SATURDAY – 06.02.21 – “POWER SNATCH”

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:
10 Push Ups
10 Wall Squat
5 wallout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP
Barbell Warm Up – SNATCH

CONDITIONING

“POWER SNATCH”

3-3-3-2-1-1-1-1
*Lift Every 3 Minutes

Read More
WM WOD – MONDAY 01.02.21 – “ANOTHER TIME”

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:
10 Push Up
10 Wall Squat
5 BB Good morning
5 BB Shoulde Press

SKILLS & SPECIFIC WARM UP
Burgener Warm Up

CONDITIONING
“ANOTHER TIME”

EVERY 2 minutes for 20 minutes alt. between
2 Power Snatch. Pick up load every rounds
200 mt Run

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WM WOD – TUESDAY 03.11.20 – “ARTHUR CURRY” –

MOBILITY & WARM UP

10 Minutes For Quality:

1 Minute Row
10 Plate Ground To Overhead #10/5
15 Sit-ups
20 Air Squats

Then: 1 Rounds of

Clean Warm Up

SKILLS & SPECIFIC WARM UP

1 Rounds:
9 Power Clean #workout weight
5 Bent Over Row
12/9 Cal Row

CONDITIONING

“ARTHUR CURRY”

For Time
30 Power Clean #61/43
45 Bent Over Row
60/40 Cal Row

Time Cap 18 minutes

Read More
WM WOD – THANKS GOD IT’S FRIDAY 02.10.20 – “WHOEVER DOES IT ALONE MAKES FOR THREE”

MOBILITY & WARM UP

12 Minutes For Quality

30 Single Unders
15 Ab-Mat Sit-ups
200 Meter Run
15 Goblet Squats (Light Kettlebell)

SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm up

CONDITIONING

“whoever does it alone makes for three”

“

1 rounds
400m run
20 Ground To Overhead #20/15
-Straight into-
2 Rounds
300m Run
15 Power Snatch #43/30
-Straight into-
3 Rounds
200m Run
10 Squat Snatch #52/40

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W WOD – MONDAY 24.08.20 – “JAILBREAK”

MOBILITY & WARM UP 

Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Russian Kb Swing + 5 Goblet Squats
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP
Overhead Squat – Burgener Warm up

CONDITIONING
“JAILBREAK”
10 Rounds For Time
1 Power Snatch #70/45
3 Overhead Squats #70/45


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GWM WOW – SATURDAY 22.08.20 – “Pss… Chipper”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 40″ Calorie Row/Bike
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – Power Snatch

CONDITIONING
“Pss… Chipper”
For Time
15 Power Snatch #60/48
30 Toe To Bar
45 Cal Row
30 Toe To Bar
15 Power Snatch #60/48

Read More
GWM WOD – THURSDAY–23.07.20 – “THROW IT DOWN”

MOBILITY & WARM UP

EMOM 12′
Station 1 – 200 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Front Squats

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP
SNATCH

CONDITIONING
“THROW IT DOWN”
For Time: Time Cap 20′
5 Rounds
10 Ring Dip
10 Hang Power Snatch #43/30
500 mt Row

CrossFit Southwest Regionals 2014
Read More
MGW WOD – MONDAY 29.06.20 – “THOSE WHO MAKE MISTAKES PAY”

MOBILITY&WARM UP

3 Rounds Not For Time

200 Meter Run
20 Plank March
20 Overhead Circles (Each Direction) 
10 Slow Wall Squats 
5 Walkouts 

SKILLS & SPECIFIC WARM UP 

Burgener Warm Up

CONDITIONING
“those who make mistakes pay”

4 Rounds For time
400 mt Run
20 Lateral Burpees
10 Power Snatch #53/35
Time Cap 16 minutes

Read More
WGM WOD – THURSDAY–11.06.20 – “10 IS PERFECT”

MOBILITY & WARM UP

10 Minute Running Clock

30 Jumping Jack
20 Hollow BodyRock   
10 Alternate Spiderman (5xside)
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP

Power Snatch-Toe To Bar

CONDITIONING

“10 is perfect”

EMOM 15′:
1) 10 POWER SNATCH #43/35
2) 10 T2B
3) 10 CAL ROW

Read More

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