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shoulder to overhead

October 15/15: Squat Snatch Practice

barecove55

Strength:

Squat snatch 10 x 1 at 80-95% of one rep max

WOD:

3 Rounds for Time

Max wall balls in 2 minutes (20/14)

rest 30 seconds

Max shoulder-to-overhead in 90 seconds (155/105)

rest 30 seconds

Max double unders in 1 minute

rest 1 minute

barecove55

October 13/15: Bring Your Running Shoes

Skill:

1 deadlift + 1 squat clean + 1 front squat + 1 shoulder to overhead

WOD:

1 mile run

100 air squats

75 sit-ups

50 hand release push-ups

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 27/15: Snatch Work

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Strength:

Every minute on the minute for 5 minutes complete:

2 power snatches + 1 behind the neck shoulder-to-overhead

rest one minute then

Every minute on the minute for 5 minutes complete:

1 snatch deadlift + 1 power snatch

WOD:

Four rounds for time:

5 bar facing burpees

6 snatch grip deadlifts at 70% of the heaviest weight you lifted during strength

4 hang power sntaches

2 behind the neck shoulder-to-overhead

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August 4/15: 7′s

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Strength:

10 minutes to establish a heavy Turkish get-up. This weight is for both arms.

In-between weight change, do a max distance of a handstand walk.

WOD:

7 rounds of the following

7 handstand push ups (135/95)

7 shoulder to overhead

7 knees to elbow

7 kettlebell swings (70/53)

7 ring rows

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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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