W WOD – THURSDAY 03.11.22 – HEAVY DAY “EMOM 9” W WOD – THURSDAY 03.11.22 – HEAVY DAY “EMOM 9”
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Snatch

Home / Posts Tagged "Snatch"

Tag: Snatch

W WOD – THURSDAY 03.11.22 – HEAVY DAY “EMOM 9”

MOBILITY & WARM UP

AMRAP 6 min
5 PVC Pass Throughs
4 Alternating Overhead Lunges
5 Good Mornings
4 Muscle Cleans

MOBILITY & SKILLS WORK
Snatch
3 Snatch Grip Push Press
3 Overhead Squat
3 Heaving Snatch Balance
3 Snatch Balance-No Dip

then:

3 Sets x Barbell or Light weight:
5 Deadlifts
5 Power Cleans + Front Squats
5 Power Snatches + Overhead Squats


3 Sets x Light to Moderate Weight:
3 Deadlifts
3 Power Cleans + Front Squats
3 Power Snatches + Overhead Squats


3-5 Sets x Increasing Weight:
1 Deadlift
1 Clean
1 Snatch

CONDITIONING
“EMOM 9”*

On a 27:00 Clock:
From 0:00-9:00:
EMOM 9:
1 Snatch
From 9:00-18:00:
EMOM 9:
1 Clean
From 18:00-27:00:
EMOM 9:
1 Deadlift

*compare to 25.05.22

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W WOD – THANKS GOD IT’S FRIDAY 14.10.22 – “HEAVY DAY SNATCH”

MOBILITY & WARM UP

AMRAP 8:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
5 PVC Pass-Throughs
10 Double Knee Tuck in Plank
5 PVC Behind the Neck Snatch Grip Push Press

SKILLS & SPECIFIC WARM UP
Snatch

5 Deadlift
5 Deadlift to Mid-thigh
5 Deadlift and Shrug
5 Muscle Snatch
5 Overhead Squat
5 Hang Squat Snatch
5 Squat Snatch

5×2 Snatch for first Attemp:

CONDITIONING

“HEAVY DAY SNATCH”*

7 Rounds for Load
1 Snatch

BEGINNER

2 Power snatches + 2 Overhead Squats

Read More
WGM WOD – SATURDAY 01.10.22 “MIAGI POWER UP”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
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)

CONDITIONING

“MIAGI POWER UP”

For Time

50 Deadlifts #52/35

50 Cal Row

50 Push-Ups

50 Clean-and-Jerks #52/35

50 Pull-Ups

50 Hand Stand Push Up

50 Cal Row

50 Snatch #52/35

50Toes To Bar

50 Double-Unders

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GW WOD -THANKS GOD IT’S FRIDAY 01.07.22 – “PAPAYA”

WARM UP

4 Rounds, Not for Time:
10 alternate scorpion stretch
5 Single arm kb deadlift x side
5 Single arm kb swing x side
10 Squat Jump

SKILLS & SPECIFIC WARM UP
Burgener Warm Up – Snatch

Accessory
EMOM 10:
1 Hang Squat Snatch + 2 Overhead Squats

CONDITIONING

“PAPAYA“

AMRAP 9
8 Single-Leg Squats / Leg
4 Box Jump Overs #60/50
2 Hang Squat Snatches #52/35

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W WOD – TUESDAY 24.05.22 – HEAVY DAY “EMOM 9”

MOBILITY & WARM UP

AMRAP 6 min
5 PVC Pass Throughs
4 Alternating Overhead Lunges
5 Good Mornings
4 Muscle Cleans

MOBILITY & SKILLS WORK
Snatch
3 Snatch Grip Push Press
3 Overhead Squat
3 Heaving Snatch Balance
3 Snatch Balance-No Dip

then:

3 Sets x Barbell or Light weight:
5 Deadlifts
5 Power Cleans + Front Squats
5 Power Snatches + Overhead Squats


3 Sets x Light to Moderate Weight:
3 Deadlifts
3 Power Cleans + Front Squats
3 Power Snatches + Overhead Squats


3-5 Sets x Increasing Weight:
1 Deadlift
1 Clean
1 Snatch

CONDITIONING
“EMOM 9”

On a 27:00 Clock:
From 0:00-9:00:
EMOM 9:
1 Snatch
From 9:00-18:00:
EMOM 9:
1 Clean
From 18:00-27:00:
EMOM 9:
1 Deadlift

Read More
W WOD – THANKS GOD IT’S FRIDAY 06.05.22 – “HEAVY DAY SNATCH”

MOBILITY & WARM UP

2 Sets
10 PVC Pass Throughs
:20 Bottom of Squat Hold
10 PVC Strict Press
10 Air Squats
3 Sets
• Athletes should add weight as long as technique is maintained.
10 Snatch-Grip Push Press
10 Seated Sots Press

SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm Up

5 minutes for first Attemp:
Snatch

CONDITIONING

“HEAVY DAY SNATCH”

7 Rounds for Load
1 Snatch

Read More
WG – WEDNESDAY 11.08.21 – “THE PERFORMER”

WARM UP

1 mile run; then:

6 Minute AMRAP of:
5 Pull-ups
7 Push-ups
10 Russian KB Swings
12 Single Leg Squats/Air Squats

SKILLS & SPECIFIC WARM UP

Squat Snatch – Burgener Warm Up (empty barbell)
5 x back squats
5 x behind-the-neck push press
3 x overhead squats + 2 snatch balance
3 x 3 position snatch

Then in 5′ increase weight at workout load

CONDITIONING

“THE PERFORMER ”

12 min AMRAP:
3 Squat Snatch #35/25
20 Sit Ups

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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

Read More
WM WOD – THANKS GOD IT’S FRIDAY 04.12.20 – “PROFESSOR X”

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
BURGENER WARM UP – SNATCH

CONDITIONING

“PROFESSOR X”

FOR TIME:
5 ROUNDS:
5 Power Snatch #61/43
50 Double Unders

Read More
W WOD – TUESDAY 26.11.20 – “ISABEL”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Push Ups
5 Inchworm
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat 
:30s Warrior Squat 
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH

CONDITIONING

In a 5′ in window

1 RM SNATCH (Any Style)

FOR TIME: Time Cap 10′

“ISABEL”*

30 Snatches      #61/43

*compare to 04.08.20

Read More

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