Health = Fitness

Carly

Although we are not able to break parallel during today’s strength session of power snatches it IS important to understand the body’s function during the amazingly complex movement. Check out this video of Chad Vaughn hitting a 285lb snatch in Slow Mo!

Warm-up
EMOM 6
1. 15/12 Cal Row
2. 10 Plank Knee to Elbow each side
3. :45 Moon the Sky

Shoulder Health
Rolling and stretching thoracic spine and lats
3 x 10 Bandy Pull-Aparts

Strength
Power Snatch
3-3-3-3-3

WOD
40-30-20-10
Row for Cals
Abmat Sit-ups
Toes to Bar (1/2 Reps)

ADV- 1/2 GHD sit-ups w/ med-ball (14,10) – medball touches the ground at the bottom, pad at the top.

EXTRA WORK
Every 3 Minutes for 15 Minutes
Back Squat- 5 Reps @80%
Followed by Max Effort Strict Handstand Push-ups

Record weight for the 5×5 and number of handstand push-ups

7 Comments

  • Jen Merinder

    12/14/2017 @ 4:10 pm

    PS: #125 x3
    WOD: 14:12 ADV

  • Ryan Gould

    12/14/2017 @ 2:53 am

    PS: 115×3
    WOD: 13:30 Rx with Bike (30-20-10-5)

  • Jason Barrow

    12/14/2017 @ 1:51 am

    Power Snatch: 95×3
    WOD: 11:55 Rx
    I’d be really happy with that time if Trev didn’t exist.

  • Trevor

    12/14/2017 @ 1:26 am

    Light snatch, wrist a bit sore.
    115

    WOD: 11:07 Rx
    That was a fun one!

  • Brian Campbell

    12/13/2017 @ 7:13 pm

    Extra: 320/53
    Strength: 175
    Wod: 13:40 Adv

  • Crowley

    12/13/2017 @ 2:15 pm

    power snatch: 175×3
    wod: 13:24 rx

  • Sean Flannery

    12/13/2017 @ 1:39 pm

    PS: 135-170
    WOD: 13:46 Adv
    Extra: 248#, 48

Comments are closed.

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