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squat snatch

October 22/15: Squat Snatch & Ladder WOD

TFC WOD2254

Strength:

5 @ 60%, 5 @ 65%, 5 @ 70% of the squat snatch

WOD:

21-18-15-12-9-6-3 of the following

Overhead squat (95/65)

Toes-to-bar

TFC WOD2254

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 8/15: Snatch Work!

pcf 2

Strength

5 x 5 snatch deadlift, increase weight as you go

5 x 5 snatch high pull

WOD

12-9-6-3

squat snatch (96/65)

chest-to-bar pull-ups

pcf 2

October 1/15: Who Loves Burpees?

Strength:

Squat snatch 1-1-1-1-1-1 (60%, 65%, 70%, 75%, 80%, 85%)

WOD:

4 rounds of

Minute 1: max distance on rower

Minute 2: max effort burpees

Minute 3: max front squat (125/85)

Minute 4: max pull-ups

<rest 1 minute>

September 24/15: Quick and Dirty Burpees and Sprints

kid running

Strength:

8 x 2 squat snatch at 80% of max rep

WOD:

12 minute AMRAP

50m sprint

10 burpees

20 second rest between rounds

kid running

September 17/15: Death by 50

11704888_10153409071153286_1725431350453762858_n

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

11704888_10153409071153286_1725431350453762858_n