WOD Blog
 | Mon, Jun 8 2020 |  |
| Snatch Technique Group Warmup | Snatch | Back Squat 10 rep Max | Sweat Sixteen | Other Results |
Snatch Technique Group Warmup
(Weight)
Group Warmup/Skill
3 Muscle Snatches
2 Pausing Overhead Squats
1 Pausing Snatch Balance
Set 1: 35% of 1RM Snatch
MUSCLE SNATCHES
• The muscle snatch works on a strong triple extension and a fast turnover with the upper body
• There is no re-bend of the knees after extending the legs
PAUSING OVERHEAD SQUATS
• The pausing overhead squat helps establish balance and stability in the bottom position of our squat
• Pause for 2 seconds in the bottom of each rep
PAUSING SNATCH BALANCE
• The pausing snatch balance builds upon the overhead squat by adding speed into the receiving position of the snatch
• Also pause for 2 seconds in the bottom of this rep
MOVEMENT VIDEOS
• Complex Demo: https://www.youtube.com/watch?v=Hp6Q1QQRQ9o&feature=youtu.be
| Clint | 95 Rx | | | Daniel St | 95 Rx | | | Kelila | 95 Rx | 2+8 | | Scott Ande | 75 Rx | | | Mark E | 55 Rx | | | Kevin M | 45 Rx | | | Lori | 35 Rx | |
|
Snatch
(Weight)
Snatch
10:00 on clock
On the Minute x 3:
Minute 1: 1 Squat Snatch @ 76%
Minute 2: 1 Squat Snatch @ 80%
Minute 3: 1 Squat Snatch @ 84%
Then take 6:00 to build to a Heavy Single
| Clint | 200 Rx | PR!! | | Marcus | 175 Rx | PR | | Daniel St | 155 Rx | | | Kevin M | 135 Rx | | | G | 115 Rx | | | Lori | 105 Rx | 105 squat snatch. 110 split snatch. missed 115 | | Kelila | 100 Rx | PR | | Scott Ande | 95 Rx | | | Bryan | 95 Rx | | | Jacob F | 95 Rx | | | Bryson | 85 Rx | | | Mark E | 55 Rx | |
|
Back Squat 10 rep Max
(Weight)
Back Squat
12:00 on clock
10-Rep Max
• We’ll continue our heavy testing with a 10RM Back Squat
• This high rep benchmark will test strength, stamina, and a little conditioning
• We recommend taking 2-3 attempts at the 10-Rep Max, as the higher reps can take it’s toll with too many sets
• Complete somewhere between 4-6 reps as you build up in weight with your warmup sets
• Once the weight is heavy enough, start your working sets of 10, completing a maximum of 3 attempts
| Steve L | 315 Rx | | | Marcus | 305 x 8 Rx | | | Clint | 305 Rx | | | Curtiss | 255 Rx | | | Daniel St | 250 Rx | | | Bryson | 215 Rx | | | Bryan | 205 Rx | | | Lori | 205 Rx | | | Kevin M | 195 Rx | | | Mark E | 165 Rx | | | G | 165 Rx | | | Scott Ande | 155 Rx | | | Bailey | 155 Rx | | | Kelila | 150 Rx | | | Jacob F | 145 Rx | |
|
Sweat Sixteen
(Rounds, Rx+)
WOD 'Sweat Sixteen'
16:00 AMRAP:
21/15 Calorie Bike or 30/21 cal row or 400m run
15 Toes to Bar
9 Overhead Squats RX+165/115 RX135/95 55+RX95/65
Scoring: Rounds + Reps
| Clint | 3Rd+40 Rx+ | | | Lori | 4 + 3 Rx | 55+ Rx 65# | | Daniel St | 3Rd+45 Rx | 135 | | Kelila | 2+8 Rx | | | Curtiss | 3+ 23 | 95# | | Kevin M | 3+20 | 95 lbs | | Bryan | 3 +12 | Knee ups | | Scott Ande | 3Rd+6 | 75# |
|
