Christy's XFit Blog
The more I CrossFit, the less I suck.Archive for snatch balance
WOD #319 – 17 February 2011 – Recovery 59
W/U: 10 min @ 1 min (4 hang power clean 35#, 4 hip raise, 2 push up)
WOD: Snatch Balance 3-3-2-2-2-1-1-1-1
35×3-40×3-45×3-50×2-55×2-55-60-65-65
5 Rounds
7 Overhead Squats (95/65) – scaled 35#
7 Pull-ups – scaled blue band
time – 5:38
notes: miscounted the reps on snatch balance, but felt good in the movement (rarity!).
WOD #290 – 24 December 2010 – Recovery 30
W/U: snatch balance drills (15# bar)
WOD1: Snatch Balance 3-3-3
35-35-35
WOD2: 5 rnds
10 DL (95#)
10 Push ups (4 rnds strict, 6 rnds knee)
time: 7:39
Strict Pull ups
WOD #257 – 15 October 2010
W/U: barbell cleans, PP, snatch, SDHP; sampson stretch, superman
WOD: Snatch Balance 2-2-2-2-2 (60% of your 1RM snatch)
35-35-35-35-40-40
3 Rounds:
5 Power Snatches (105/75) – scaled to 50#/45#
10 Bastards (Burpees with lateral jump over your barbell)
time = 4:20
Notes: Started PS with 50# and stripped in second round to 45#. Right shoulder blade pop-out continues to be limfac on overhead movements.
WOD #249 – 1 October 2010
W/U: hamstring and lat stretches, snatch balance drills
WOD: Snatch Balance 2-2-2-2
12-32-32-32
AMRAP 10 Minutes
15 Power Snatch (75/55) – scaled to 42
10 Ring Push Ups – scaled to push ups
total = 3 rnds + 2 PS
WOD #171 – 20 May 2010
W/U: Bergener warmup, snatch drills w/ 12# bar
WOD: Snatch Balance 1-1-1-1-1
32-32-32-42-42
Snatch 1-1-1-1-1
55-55-55-60(F)-60(F)
Day 1 Goat work
Notes: Snatch continues to be the worst Oly skill for me…right up there with OHS.
WOD #122 – 4 February 2010
W/U: dynamic stretch, Burgener warmup
WOD: Power Snatch 2-2-2
35-45-55
Snatch Balance 2-2-2
12-32-32
Snatch 2-2-2
35-45-45
Power “Cindy”
AMRAP 5 Minutes of
3 Chest to Bar Pull-ups (green band)
6 Clapping Push-ups (knees)
9 Jumping Squats
total rounds = 7
Notes: Anything involving shoulder work is a weak point for me. I couldn’t get my head wrapped around the differen moves, and certainly couldn’t do them with anything approaching “speed”. Paleo diet Day #26.
WOD #52 – 5 October 2009
W/U: group
WOD: Part 1 = Snatch Balance 3-3-3-3: 22-27-32-32 (note weak right shoulder)
Rest
Part 2
3 rounds for time of:
10 Dumbbell Complex, Alternating Arms (15#)
400 Meter Run
Complex is 3 one-arm Snatch with heavy dumbbells + 1 one-arm Overhead Squat then Overhead Lunge Right, Overhead Lunge Left
Part 2 time = 16:16
