05-10-11 WOD SnatchPosted by JennyB

Snatch Balance 2-2-2-2-2

Then,

10 Min Amrap

10 Hang Snatch 95/65

15 Hand Release Push Ups

2 x75 for snatch balance
2 full rounds plus 9 hang snatches @65
I considered dropping weight but stuck with it. I like the snatch, but it still needs work.

See title... :)

95-105-105

Felt good on all the squats...it was heavy but I didn't lose form! :)

3 Rounds for Time

21 Kettle Bell Swings (53 lbs.)
15 Pull Ups
9 HSPU's

First time back on Pull Ups & HSPU after hurting my shoulder. It felt good, but I could tell I have lost some strength.

3x5

225
275
315

felt really good

For time:
21-15-9
Power Cleans (135#, 95#)

Shoot Throughs

Morning class is MUCH cooler...no sauna affect :)...but I was still pouring sweat after this morning's WOD! Wow, never done shoot throughs before and they were BRUTAL!

Used 65# for power cleans.

For Time:/21-15-9 reps of:

Power Cleans (Rx 135/95)
Shoot Throughs

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5 minutes: AMRAP

10 T2B
20 DU

Back Squat 3x5
95, 115, 135, 145, 165

then:

3 Rounds for Time

400 m run
21 Kettle Bell Swings (35 lbs.)
15 Pull Ups
9 HSPU's

HSPU strength

Max reps hspu, 2 min rest
3-5 x 50-70 %, 90" rest
3 x 10 seated SA shoulder press, 90" rest

Option 2

20 min AMRAP

5 Pull-up - Green Band

10 Dips - Green Band

15 KBS

400m Run

Came in just 20m short of round 5 when time ran out! First time I had done dips in a while. Shoulder held up pretty good.

Snatch Balance 2-2-2-2-2
Ended on a 60 lb Snatch - PR

Then,

10 Min Amrap - Did modified AMRAP because of soreness with Skill Move

200m Run
10 Push-up - mod
15 Box Jump - 24"

3 rounds plus 2/3 +1