Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for snatch

WOD #194 – 1 July 2010

W/U: Bergener Warm Up

WOD: Snatch 3-2-2-1-1-1-1
35-40-42.5-45-47.5-50-50

12-9-6
Squat Snatch (50% 1RM) – 40#
Chest to Bar Pull-ups – scaled to kip pull ups w/ black/red bands

time = 6:42

Notes: Still not shrugging enough on the snatches, so arms are bending early.

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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 #148 – 24 March 2010

W/U: ladders, sprints, 3x(1 length bear crawl, 8 PVC snatch, 15 shot gun sit ups)

WOD: Snatch 5-5-5-5-5

35-45-55-60-DNF

Cookie: Alternating Tabata – Sots Press/OHS w/ PVC

notes: CrossFit Flex Gym, Lakewood, CO

WOD #143 – 11 March 2010

W/U: PVC OHS drills, row 500m, 12# bar drills)

WOD: Snatch 3-3-2-2-1-1-1-1-1
55-55-55-60-60-60-60-60-60
(15# PR)

Compare Snatch to 4 February 2010)

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 #109 – 14 January 2010

W/U: Burgener

WOD: Snatch 1-1-1-1-1-1-1
35-45-45-45-45-45-45

21-15-9 for time:
Hang Squat Cleans, 135/95 lbs (scaled to 55#, 45#, 45#)
Explosive push-ups (scaled to knee push ups)

time = 8:46

notes: Paleo diet Day #5, metcon was suckage, felt exhausted.