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.
WOD #216 – 5 August 2010
W/U: group sprints, snatch drills
WOD: Wendler deadlift 5-3-1+
105×5 (warm up), 132.5×5, 150×3, 167.5×4)
Snatch – Establish a new 1 Rep Max for the squat snatch and the power snatch.
Power snatch – 35×2, 40×2, 50×2, 55×2, DNF
“Isabel”
30 Snatches (135/95) – scaled to 35#
time = 2:39
Notes: First time doing Isabel, so had no idea for scaling; 35# was way too light.
WOD #209 – 26 July 2010
W/U: 3x(10 ohs/spt, 10 pushups, 20 DU’s, 10 wall balls)
WOD: Wendler Back Squat 5-5-5
65×5 (warm up), 100×5, 115×5, 125×9
Front Squat 1-1-1-1-1-1-1
DNF
“Randy”
75 Power Snatch (75/55) – scaled to 45#
time = 9:58
Notes: Although I clearly would have taken longer, I think I should have gone for 55# on the Power Snatches.
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.
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