Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for hang squat snatch

WOD #223 – 17 August 2010

W/U: foam roll, lax ball, core pose work

WOD: 6 Planche Progression Holds or Weighted Planks

5 Rounds
7 Unbroken Hang Squat Snatch (75/55) – scaled to 45#
14 Ring Dips – black/red bands
21 KB Swings (1.5/1) – 1 pd

time = 22:04

WOD #181 – 7 June 2010

W/U: 1000m row, 3x(10 OHS, 10 SPT, 10 sit up, 10 push up)

WOD: Front Squat 2-2-2-2-2
65-85-105-115-120(1)-120(1)

3 Rounds
10 Hang Squat Snatch (75/55) – scaled to 35#
60 Double Unders – scaled to 30 DUs

time = 10:01

Notes: one hot mess.

WOD# 159 – 29 April 2010

W/U: Bergener with PVC

WOD:  Hang Squat Snatch 1-1-1-1-1-1-1
35-35-45-45-45-45-45

Power Snatch 1-1-1-1-1-1-1
55-55-55-55-55-65(F)-65(F)

Max Reps Squat Snatch 3 Minutes (95/65) = scaled to 55# = 5 good reps

Goat Goal – Day 2 Goat

Notes:  The squate snatch (hang or not) is the bane of my existence.  Can’t get under the bar fast enough, or the arm straight enough, and end up pushing/jerking the thing.  Also, can’t seem to get the elbows pointing in the correct direction in order to get security overhead in the time allotted.  Translation = I am too slow to work this movement efficiently, if at all.

p.s.  Hamstrings are screaming after yesterday’s straight leg DLs.

WOD #133 – 22 February 2010

W/U: stretches 10x(neck, head, shoulder, arms, wrists, hips, knees, ankles), 20 DU, 10 push, 10 lunge, 10 squat

WOD: Back Squat 1-1-1-1-1-1-1
115-125-135-145(F)-145(F)-135-DNF

3 Rounds
100 Double-unders (scaled to 150 SUs)
15 Hang Squat Snatches (75/45)

time = 8:45