Control.. Explode

Oct 22nd, 2013

Category: Competitor

Control.. Explode

Extend

Speed

Warm-up
2 rounds of
8/5 dead hang pull ups
5 muscle Snatch
5 Sots press with an empty bar
5 drop snatch
5 heaving snatch balance
5 low hang snatches

Oly
1. Low Hang (below knee) Snatch 8×2 @80%
2. Drop-Snatch 5×5 light
3. Heaving Snatch Balance 5×1
Video on difference between these

WOD
Ascending 12 min AMRAP
3-6-9-12…
Chest to Bar Pull-ups
Wallballs (20,14)

DISCUSSION 18 Comments

  1. Heather 10/24/2013 at 4:47 pm

    Low Hang: 70
    Drop snatch: 55
    Snatch Balance: 80

    Wod: 15 + 15

    I lost linking my c2b during the set of 18:-(

  2. Heather 10/24/2013 at 4:47 pm

    Low Hang: 70
    Drop snatch: 55
    Snatch Balance: 80

    Wod: 15 + 15

    I lost linking my c2b during the set of 18:-(

  3. Andrea 10/23/2013 at 2:22 am

    low hang :115
    drop: 80
    snatch balance: 150
    wod: 16+32, but went up by 2’s instead of 3 for no other reason but my inability to read.

  4. Andrea 10/23/2013 at 2:22 am

    low hang :115
    drop: 80
    snatch balance: 150
    wod: 16+32, but went up by 2’s instead of 3 for no other reason but my inability to read.

  5. Michael McGuire 10/22/2013 at 11:15 pm

    Low hang: 125
    Drop snatch: 75
    Heaving snatch balance: 135
    WOD: 21+12 c2b

  6. Michael McGuire 10/22/2013 at 11:15 pm

    Low hang: 125
    Drop snatch: 75
    Heaving snatch balance: 135
    WOD: 21+12 c2b

  7. Pat p 10/22/2013 at 9:33 pm

    Low hang got up to 220×2 felt like I was moving well

    Drop snatch 95
    Snatch balance I skipped trying to save my shoulders a bit

    Metcon round of 21 complete + 20 c2bs

  8. Pat p 10/22/2013 at 9:33 pm

    Low hang got up to 220×2 felt like I was moving well

    Drop snatch 95
    Snatch balance I skipped trying to save my shoulders a bit

    Metcon round of 21 complete + 20 c2bs

  9. Petra 10/22/2013 at 5:36 pm

    Low hang snatch: 65#. Finally had a good snatch! One, but it’s a start.
    Drop snatch: 55#
    Heaving snatch balance: 75#
    WOD: Full round of 15 + 11 CTB

  10. Petra 10/22/2013 at 5:36 pm

    Low hang snatch: 65#. Finally had a good snatch! One, but it’s a start.
    Drop snatch: 55#
    Heaving snatch balance: 75#
    WOD: Full round of 15 + 11 CTB

  11. Crowley 10/22/2013 at 5:05 pm

    warm-up: done
    low hang snatch: 145
    drop snatch: 95
    snatch balance: 165 – only got 4 sets in and ran out of time to go heavier

    WOD: 21+1

    I feel like I’m already starting to feel the benefits of the oly cycle from a technique standpoint and I can’t wait to see what the next few weeks bring!

  12. Crowley 10/22/2013 at 5:05 pm

    warm-up: done
    low hang snatch: 145
    drop snatch: 95
    snatch balance: 165 – only got 4 sets in and ran out of time to go heavier

    WOD: 21+1

    I feel like I’m already starting to feel the benefits of the oly cycle from a technique standpoint and I can’t wait to see what the next few weeks bring!

  13. biscoe 10/22/2013 at 2:54 pm

    low hang snatch: 145
    drop snatch: 95
    heaving snatch balance: 155

    wod: 18 c2b pups/wallballs + 1 c2b pup

  14. biscoe 10/22/2013 at 2:54 pm

    low hang snatch: 145
    drop snatch: 95
    heaving snatch balance: 155

    wod: 18 c2b pups/wallballs + 1 c2b pup

  15. Stafford 10/22/2013 at 2:48 pm

    Warmup done

    Low hang snatch at 115. Felt really good and warmed up on the 7th and 8th set

    Drop snatch at 75

    Heaving snatch balance. Worked at 95. Could of gone a little heavier

    Wod got through the round of 15 + 2 more c2b

    Felt awesome today to string sets of butterfly c2b pullups through the workout.

  16. Stafford 10/22/2013 at 2:48 pm

    Warmup done

    Low hang snatch at 115. Felt really good and warmed up on the 7th and 8th set

    Drop snatch at 75

    Heaving snatch balance. Worked at 95. Could of gone a little heavier

    Wod got through the round of 15 + 2 more c2b

    Felt awesome today to string sets of butterfly c2b pullups through the workout.