Control.. Explode

  • October 22, 2013
  • By :
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)

18 Comments

  • Heather

    10/24/2013 @ 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:-(

  • Heather

    10/24/2013 @ 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:-(

  • Andrea

    10/23/2013 @ 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.

  • Andrea

    10/23/2013 @ 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.

  • Michael McGuire

    10/22/2013 @ 11:15 pm

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

  • Michael McGuire

    10/22/2013 @ 11:15 pm

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

  • Pat p

    10/22/2013 @ 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

  • Pat p

    10/22/2013 @ 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

  • Petra

    10/22/2013 @ 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

  • Petra

    10/22/2013 @ 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

  • Crowley

    10/22/2013 @ 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!

  • Crowley

    10/22/2013 @ 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!

  • biscoe

    10/22/2013 @ 2:54 pm

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

    wod: 18 c2b pups/wallballs + 1 c2b pup

  • biscoe

    10/22/2013 @ 2:54 pm

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

    wod: 18 c2b pups/wallballs + 1 c2b pup

  • Stafford

    10/22/2013 @ 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.

    • Kara

      10/22/2013 @ 4:55 pm

      Nice Andrew! Your c2b practice has really paid off, they look professional.

  • Stafford

    10/22/2013 @ 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.

    • Kara

      10/22/2013 @ 4:55 pm

      Nice Andrew! Your c2b practice has really paid off, they look professional.

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