Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for squat snatch

WOD #345 – 31 March 2011

W/U: snatch work, 2×10 push/sit, dynamic stretching

WOD: Squat Snatch 2-2-2-2-2
35-35-35-40-45

21-15-9
Squat Snatch (95/65) – scaled @ 35#
Pull-up (2 red bands)

time = 9:11

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WOD #309 – 21 January 2011 – Recovery 49

W/U: 10 min @ 1 min (4 hangsquatclean, 4 hip raise, 4 knee push up)

WOD:

Snatch 2-2-2-2-2
35-40-45-40-40-40 (1 extra set)

15-10-5-10-15
Shoulder to Overhead (can be Push Press or Push Jerk) (95/65) – PP scaled to 45#
Kettlebell Swing (1.5/1) – KB scaled to 30#
Ring Row – scaled to 60 degree slant

time = 10:01

notes: exhausted

WOD #207 – 22 July 2010

W/U: 1 min drills, flex arm hang, ring dip negs

WOD: Snatch Drills

Snatch 2-2-2-2-2-2-2 (50-60% 1RM)

Overhead Squat 3-3-3-3-3

Wendler deadlift 5-5-5…
105×5-115×5-135×5-150×9

Squat Snatch 2-2-2-2-2-2-2
35-40-45-50-55-DNF

Notes: Wendler DL first set was warmup, then remaining sets as prescribed weights, with last set as max reps.  Very happy to get to 9 reps (I thought I was less than that, but Heather was counting for me).

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 #80 – 24 November 2009

W/U: 1 lap, 3x (10 box jumps, 10 SPT, 10 push ups)

WOD: The Broomstick Mile

With a PVC pipe complete the following for time:
25 Back Squat
25 Front Squat
25 OHS
Run 400 M
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 M
50 Hang Clean
Run 400 M
50 Squat Snatch
Run 400 M

time = 20:48