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power snatch

October 14/15: Burpees and Snatches

Skill:

Floor press: 3 x 4 at 80%, 3 x 2 at 90%, 3 x 1 at 95%

WOD:

12 AMRAP

10 burpees over the box (24/20)

10 power snatch (115/75)

September 17/15: Death by 50

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Strength:

EMOM for 10 minutes do

1 power snatch + 1 squat snatch at 65% of your 1 rep max

WOD:

50 overhead squats with an empty barbell

50 kettlebell snatches (53/35)

50 knees-to-elbow

50 wallballs

50 hand release push-ups

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September 10/15: Open WOD 14.1

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Strength:

5×5 with PVC pipe–snatch balance and overhead squat, then break down of the squat snatch

WOD:

10 minute AMRAP

15 power snatches (75/55)

30 double unders

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September 3/15: Burpees & Snatches!

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Strength:

Every minute on the minute for 5 minutes

1 snatch deadlift + 1 snatch pull + 1 power snatch

rest 1 minute then EMOM for 5 minutes

1 power snatch + 2 behind the neck shoulder to overhead + 3 overhead squats

WOD:

10 minute AMRAP

10 burpee box jumps

10 power sntaches (95/65)

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August 13/15: 10 Minutes of Heaven

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Strength:

Every Minute on the Minute

1 power snatch + 1 hang power snatch + 1 overhead squat

The goal is to do the set unbroken

WOD:

10 minute AMRAP

15 toes to bar

10 snatches (115/75)

50m farmers carry (53/35)

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August 7/15: Mirror Mirror

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Strength:

Work up to 60-70% of 1 rep max–attempt 15 unbroken back squats, as heavy as possible.

WOD:

“Mirror Mirror”

For Time:

800m run

30 pull-ups

60 air squats

30 power snatch (75/55)

60 air squat

30 pull-ups

800m run

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July 7/15: 13 Minutes of Fun

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Strength:

Attempt muscle-ups!

Scaled do ring dips and attempting to throw self into a muscle-up position on rings

WOD:

21 shoulder to overhead (95/65)

21 pull-ups

21 kettlebell swings (54/35)

15 hang power snatch

15 pull-ups

15 kettlebell swings

9 thrusters

9 pull-ups

9 kettlebell swings

13 minute timecap

For a proper power snatch pull bar up off floor by extending hips and knees. As bar reaches your knees, your back stays arched and maintains same angle to floor as in starting position. When barbell passes knees, vigorously raise your shoulders while keeping bar as close to your legs as possible. When the bar passes your upper thighs, allow it to contact your thighs. Jump upward extending your body. Shrug your shoulders and pull the barbell upward with your arms, allowing your elbows to pull up to your sides, keeping them over the bar as long as possible. Aggressively pull your body under bar. Catch the bar at arm’s length before your knees bend lower than 90°. As soon as the barbell is caught on locked out arms in partial squat position, stand up with the barbell over head immediately so your thighs ride no lower than parallel to floor.

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