PERFORMANCE
Warm-Up.
Two sets of:
Row x 250 meters
Cross-Bench Pull-Over x 5 reps @ 3221 tempo
Frog Rocks x 60 seconds
Followed by…
Two sets of:
PVC Overhead Squat x 10 reps @ 21X1 tempo
Banded Lat Pull-Down x 20-30 reps
Followed by…
Two sets of:
“Three-Position Snatch Warm-up”
High Hang Power Snatch x 3 + 3 Overhead Squats
Low Hang Power Snatch x 2 + 2 Overhead Squats
Slow Pull Snatch x 1
Then…
A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-96%
Please take 10-15 minutes to build to at least 85% before starting your six sets at 90% or more.
B.
For time:
500 Meter Row
25 Overhead Squats (95/65 lbs)
25 Chest-to-Bar Pull-Ups
25 Overhead Squats (95/65 lbs)
500 Meter Row
14:47 RX 😫🔥
My 1st post!
Been out of training for over 3 years…looking forward to following the programming here!
A. 90-92-95-95-95-95% of 1RM.
Missed the first attempt of the last 3 sets, but successfully lifted on second attempt within the 2 minutes.
B. Rx 9:08
I did last friday’s Wod because I liked it.
30 min clock.
Run 1 miles (Supposed to be row 1500)
Rounds of
5 BMU
10 SHSPU
15 KBS
20 Alt pistols
5 rounds with 20 sec to spare.
BMU were mostly 3/2
SHSPU – UB, then 6/4
A.175-175-175-185-185-185
B. 10:47 95lbs
Felt good to be back!
A. 225/225/225/230/230/235
B. Will try to get it in later (had clinic schedule fill)
A. Snatch x 1 @ 90-96% (based off 100#) 55×2, 65×2, 75×2, 80×1, 85×1 then 90×1, 92×1, 94×1, failed 96, 90×1, 92×1, failed 95, 90×1 ***94# is the heaviest I’ve hit this year and probably felt the best also. Slower off the ground with speed through the middle! B. For Time – 11:58 RX 500m Row – 2:11 25 OHS @ 65# – 16/9 25 C2B – kipping singles in quick sets of 10/8/7 25 OHS -18/7 500m Row – 2:10.4 ***pretty happy the second row was faster than the first..working on the stroke, not reaching so far..staying in my… Read more »
16:57… Workout felt great but first one like it in quite a while 😅
3 position snatch warmup like in video with just barbell right?
Depending on your fitness, you could probably add some weight. But yeah, I usually do it with an empty barbell as well.