Power Snatch

All posts tagged Power Snatch

2010-11-23 WOD: Snatch-o-rama

Posted by bronick on November 23, 2010
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WOD:

Power Snatch Practice

  • Max Snatches @ 95#’s in 1 minute
  • Rest 30 Seconds
  • Max Snatches @ 95#’s in 1 minute

Rest 1:30 seconds….opportunity to change the weights

  • Max Snatches @ 115#’s in 1 minute
  • Rest 30 seconds
  • Max Snatches @ 115#’s in 1 minute

Rest 1:30 seconds…opportunity to change the weights

  • Max Snatches @ 135#’s in 1 minute
  • Rest 30 seconds
  • Max Snatches @ 135#’s in 1 minute

Rest 1 minute

  • Max Deadlift’s for 2 minutes @ 135#’s or your final weight on the bar

RESULTS:

13, 11 @ 95#

8, 8 @ 110#

8, 6 @ 125#

25 deadlifts @ 125#

My back was done by the time I got the deadlifts. The last few snatches where not so pretty. Probably should have started lighter, as I heard Jason babble something about 30 reps around the start of the 3rd set…. ya, no where close. But it was still good.

2010-11-10 WOD FGB-style

Posted by bronick on November 10, 2010
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WOD:

Do each item fight gone bad style. Max reps in one minute on each station with a one minute rest in between rounds.

Repeat for a total of three rounds:

  • Pull ups
  • Sit ups
  • Power snatch at 75 pounds
  • Rowing
  • Sumo deadlift high pull 95 pounds

RESULTS:

72/60/54 = 186

Ok, so I really kinda sucked at this one. I started with the rowing. The Sumo after the rowing really sucked and I barely  made any progress during that minute. The pull ups also weren’t pretty either, really need to start working on these again. It wasn’t until I got the situp and snatch that I made up some reps.

WOD – Push Press, Snatch, and Push-ups

Posted by bronick on October 21, 2010
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WOD:
Push Press your body weight 30 times for time.

then max rounds in 10 Minutes:

  • 5 Hang Power Snatch @ 115#’s
  • 10 Push Ups with a release at the bottom

RESULTS:
2:27 @ 115#
9 rounds @ 95#

So ya… nobody did body weight that I know of. There was no way I was gonna push press 190 some pounds. 195# is my max push jerk. I probably could have gone a little heavier, but it would have taken me quite a bit longer. Anyone that tried to start closer to body weight very quickly started stripping weights off to finish.

For the metcon, my main issue was gripping the bar. Between sweating and my suck ass grip, I almost jumped the bar out of my hands a few times on the last 1-2 snatches in a round. I did the snatches unbroken until the last two rounds when I just couldn’t hold the bar beyond 3 reps. But I think I did good.

WOD – Team WOD + Oly

Posted by bronick on October 13, 2010
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Mystery WOD:

Announced on the spot…Team WOD:

100 Clean & Jerks for time (135#)

As a pair complete the C&J, however, only 1 person may be working while the other is doing a prowler push… then switch.

RESULTS:

Team red… 14:31
Ben @115# & Azad @75#

Oly:

We worked some sort of press, I can’t remember the name (think it started with a “Z”)… but it is basically a behind the neck press with snatch grip from the squat position. For this I got only 65#, its really hard to get it off the shoulders at the bottom of the squat without raising up out of the squat. We also practiced some close grip overhead squats and closed feet overhead squats with really light weights. I was able to do overhead squat with my hands touching using a 45# bar. Not too bad.

Next we moved onto heavy Power Snatch. I found that a good working weight for me is 135#, failed at 155#, but then I did get 145#.  Even though it wasn’t pretty,  I’m pretty sure that’s a PR as I think 135# was my previous.

WOD & OLY – Snatchs, Deadlifts, and Push-ups

Posted by bronick on September 29, 2010
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WOD:
Snatch Work, then…

10 Rounds for time of:

  • 15 Deadlifts 135#’s
  • 15 Push Ups

RESULTS:
17:45 (5 on knees)

It looks so simple… 15 and 15 isn’t that bad… its the 10 that sucks! During the push-ups on round 4 I said to myself “Is this really only round 4?” Ya, this was a rough one. I managed to squeeze out 5 round of regular push-ups, but had to switch to the knees after that since I was only getting 3 at a time.

OLY CLASS:

More snatch work! We worked the following complex…

  • Power Snatch
  • into Snatch Balance
  • into Overhead Squat

This was great for me, since catching in the bottom position (the snatch balance) is one of my week points. We started light and worked up to 115#.

After the complex I decided to try just doing a little heavier power snatch… just went up to 135#.

WOD – Front Squats, Power Snatch, an F***ing Double-unders

Posted by bronick on September 20, 2010
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WOD:
3 Rounds for time:

  • 10 Front Squats @ 135#’s
  • 50 Double Under’s
  • 10 Power Snatches @ 135#’s
  • 25 Double Under’s

RESULTS:

When I saw this WOD, I read it as: 10 front squats, 50 lashes, 10 power snatch, 25 lashes… ;-P That’s because my jump rope is made with a steel cable, so when it gets ya… it REALY gets ya and leaves a nice red mark. The outcome…

25:01 @ 105#

All I have to say about this workout is… f***ing double-unders!! I’m getting better at them, but still can’t string them together. However, I can string together 1 single and 1 double-under… so I did ALL the required double-unders for the workout this way, which means I  did at least as many singles. I actually managed to string up to 14 of these together, which is a lot more than I’ve done in the past. Definitely getting better with the wrists.

According to Rick, the average time was around 16min. I was really trying to get under 25min, but the last few double-unders just won’t cooperate ;-P I was quite wiped after this one and only had about 10 lashes :-D

Team WOD

Posted by bronick on June 20, 2010
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Team WOD:

5 Rounds of:

  • 3 Snatches – 95#/65#
  • 15 KB Swings – 1.5/1 pood

5 Rounds of:

  • 12 Boxjumps – 24″
  • 8 Deadlifts – 215#/135#
  • 4 Knees-2-Elbows

5 Rounds of:

  • 3 Snatches – 95#/65#
  • 15 KB Swings – 1.5/1 pood

Three person teams. Only two people can be working at once and you can only have 1 piece of equipment per exercise (i.e. only 1 KB so you can’t have 2 people doing KB swings at the same time). You must complete all reps in set (5 rounds) before moving to the next, but you can do them in any order.

RESULTS:
10:03

As usual the team workout was pretty fun.  It was a good way to start of a Sunday.

WOD – Snatch, SDHUP, and Situps

Posted by bronick on June 16, 2010
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WOD:
1 Hang Power Snatch and one Full Snatch every minute for 10 minutes at a moderate load

Quick Burner – 4 Rounds for Time of:

  • 25 SDHP’s @ 95#’s
  • 25 Sit Ups

RESULTS:

95# for the snatch work

14:38

The snatch work was good. I feel like I got a bit better at catching deeper in the squat which I am still not so good at. Power snatch, no problem… full snatch, not so pretty. But its getting there.

As for the met-con… they said 6min is a good time and it should only be a 10min workout. As you can see I missed the bar by a bit. I was thinking about going lighter than the 95#, but all the smaller plates were in use so I stuck with the Rx weight. I was definitely done by the time I finished ;-) And I’m getting better at the situps!

WOD – Snatch

Posted by bronick on April 20, 2010
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WOD:

Complete 100 Power Snatches @ 95#
Every minute on the minute perform 3 Pull Ups

RESULTS:

16.27 @ 85#

Jason put a 15min cap on this workout, but when we finished and I said I was at 90 he said to keep going. So I got back up off the floor and hit the pull ups for minute 15, only got to 98 before the next minute so I had to do one more round of pull ups. In total, it was 100 sntaches and 48 pullups.