Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for power snatch

WOD #326 – 2 March 2011

W/U: 10 min @ 1 min (3 snatch balance, 3 push up, 3 TTB), 5 min DUs

WOD: Push-Press 3-3-3-3-3
35-55-65-65-65-65-75

15-12-9
Power Snatch (95/65) – scaled to 55#
Ring Dip – banded

time = 8:18

notes:  got at least 1 if not 2 TTP each rnd in W/U – huge improvement in short amount of time.  First consecutive DUs ever – 2-8-4 – milestone!

WOD #315 – 10 February 2011 – Recovery 55

W/U: 10 min AMRAP (10 OHS, 10 gd mrng, 10 KTE, 30 sec HSH) = 2.5 rnds

WOD: Power Snatch 2-2-2-2-2
35-45-55-55-55-55-55 (2 extra sets)

21-15-9
Deadlift (225/155) – scaled to 105#
Pullups – blue band

time = 9:08

notes:  first DL metcon; form and back felt good; blue band is getting easy

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 #242 – 19 September 2010

W/U: 1 lap, snatch drills, paralletes, shoulder stretch

WOD: 6 Front Lever Holds

10 Power Snatch (135/95) – all PS scaled to 55#
Run 1 Lap
8 Power Snatch (135/95)
Run 1 Lap
6 Power Snatch (135/95)
Run 1 Lap
4 Power Snatch (135/95)
Run 1 Lap
2 Power Snatch (135/95)
Run 1 Lap

time = 11:54

WOD #241 – 17 September 2010

W/U: 3x(10 lunges, lax ball lower back, 10 push, 10 DL, 20 sec front lever, shoulder stretch)

WOD: Power Snatch 3-3-3 @ 80% 1RM
35-55-55-65

50 Squat Clean Thruster (95/65) – scaled 40 @ 42#
Perform 4 Burpees on the minute, every minute (including the first minute).

time = 9:54

WOD #239 – 14 September 2010

W/U: group

WOD: 6 Planche Progression Holds

5 Rounds
5 Power Snatch (95/65)
10 Pull-ups
10 Burpees
Rest 2 Minutes

time = 15:15

Notes: I have no idea what the scaling was as I forgot to write it down.