W WOD – THURSDAY 20.01.22 – ““HEAVY DAY SQUAT SNATCH” W WOD – THURSDAY 20.01.22 – ““HEAVY DAY SQUAT SNATCH”
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Squat Snatch

Home / Posts Tagged "Squat Snatch"

Tag: Squat Snatch

W WOD – THURSDAY 20.01.22 – ““HEAVY DAY SQUAT 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 – Burgener Warm Up

5 minutes for first Attemp:
Snatch

CONDITIONING

“HEAVY DAY SQUAT SNATCH”

12 Rounds for Load
1 Squat Snatch

rest 90 sec

BEGINNER

2 Power snatches + 2 Overhead Squats

rest 90 sec

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

Read More
WM WOD – THRURSDAY 09.06.21 – “BARBELL’S RUN”

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 Pull-ups
7 Push-ups
10 BB Thrusters
12 Air Squats

SKILLS & SPECIFIC WARM UP
SNATCH

CONDITIONING
“BARBRELL’S RUN”

4 rounds for time:
3 Squat Snatch #52,5/38 ( NOT OVER 80%)
Run 100m

Read More
WG WOD – THANKS GOD IT’S FRIDAY 05.03.21 – “HANDS UP AND DOWN”

MOBILITY & WARM UP
EMOM x 16 (4 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 10 Barbell RDL
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP
Burgener Warm Up – Snatch

CONDITIONING
“HANDS UP AND DOWN”

For Time:
10-9-8-7-6-5-4-3-2-1
Squat Snatch #35/25
Hand Stans Push Up

Read More
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

Read More
GW WOD – TUESDAY 06.08.19 – “SNAKE BITE”

MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP
Squat Snatch
Round 1:
5 Hang Power Snatches
3-5 Pull-Ups
3 Hang Squat Snatches
1-3 Pull-Ups

Round 2 – Same repetition scheme as round 1, but now with working load:
5 Hang Squat Snatches
3-5 Chest To Bar
5 Hang Squat Snatches
1-3 Chest To Bar

Round 3 – Speed and bringing workout intensity:
3 Squat Snatches + 3 Chest To Bar
3 Squat Snatches + 3 Chest To Bar

CONDITIONING

“SNAKE BITE”
21-15-9:
Squat Snatches
Chest to Bar Pull-Ups
Rx – 43/30

Read More
WM WOD – TUESDAY 18.06.19 – “HIGH LEVEL”

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:
100 mt Run
30sec Cossack Squat
30sec Warrior Squat
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP

Snatch – snatch warm up:
3 rounds on Empty barbell rest 1′
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Overhead Squats

Warm Set 1 (low intensity):
3 Rounds:
3 Hang Squat Snatches
10 Double Unders

warm Set 2 (workout intensity):
3 Rounds:
3 Squat Snatches*
10 Double unders

*Stimulus wise, we are looking for a loading that we feel confident completing 25+ reps unbroken

CONDITIONING

“High Level”

AMRAP 9:
15 Squat Snatches #35/15
30 Double unders

Read More
MGW WOD – WEDNESDAY 10.01.18

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

MOBILITY & SKILLS
Burgener warm Up

CONDITIONING
4 Rounds of AMRAP 4
30 Double Unders
15 Toe To Bar
7 Hang Squat Snatches #43/29
Rest 2 minutes between rounds

ACCESSORY WORK
Triset 4×12 each
Barbell Preacher Curl
Standing Zottman Curl
Hammer Curl
——-
Tri-set 2: 4×12 each
Ring Triceps Extension
Dumbell Overhead Tricep Extension
Dips (to failure)

Rest 1 minute Between sets

Read More
GW BENCHMARK WOD 140317 – “OPEN 17.3” –

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

MOBILITY & SKILLS
Shoulders – Burgener Warm Up

CONDITIONING
“OPEN 17.3”
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 43/30
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 61/43
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 83/61
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 102/70
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 111/79
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 120/85

*If all reps are completed, time cap extends by 4 minutes.

Scaled Man: 20/34/43/52/61/70
Scaled Woman: 15/25/29/34/43/47

Read More

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