Monday, December 29, 2014

Snatches


CrossFit Games 2009 (the year we Affiliated) 
vs CrossFit Games 2014. WOW!


Group Warmup:
With a Barbell perform:
10 x OHS
  3 x Snatch Balances
  3 x Snatches from mid shin
  3 x Snatches from mid
  3 x Snatches from pockets


(A) Snatch: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95% – rest 60-90 sec. between each rep.


(B) For Time
200m Run
15 Power Snatch: 45/35/25
400m Run
12 Power Snatch: 50/40/30
600m Run
9 Power Snatch: 55/43/33

Notes:  Feel free to use one weight and stick with it through the entire workout.

5 comments:

  1. (A) 46.5, 49.5, 52.5, 55.5 (failed twice at the 55.5 so dropped it down and did a successful lift at 50 and then left it at that)

    (B) 11:03 Rxd

    ReplyDelete
  2. A) 68 (failed 2 of the 5), 72 (failed 1 of 2),77 (failed 3 of 4 attempts). 81 (one attempt and missed it) - I took more attempts than I should but I felt good when I hit them but when I missed the shoulders felt fatigued, so I wanted to test them under that sort of pressure for opens pressure. Main thing is I learned how to make it land when I had to.

    B) 9:41 Rxd. Prep weights.

    ReplyDelete
  3. A) 31, 33, 35, 37
    B) 11:27 @ 25, 30, 33

    ReplyDelete
  4. A. 34(5), 36(2), 39(2), 42(3) felt easy so went for new 1rm
    43.5=, 46, 48 Yay (4.5kg pb)
    10.36 masters weight with rowing (swollen ankle)

    ReplyDelete
  5. A) 5×1 @ 60, 2x1 @ 65kg, 3x1 @ 70kg! No misses
    b) 14:23rx

    ReplyDelete