Numbers Dont Lie

Oct 20th, 2014

Category: Competitor

Numbers Dont Lie

biscoe snatch

Warm-up
3 rounds of
30 seconds on single unders
30 seconds on double unders
30 seconds rest
Then
2 sets of 10-15 back extensions with a barbell

Then
2 rounds of
5 snatch grip deadlifts with a shrug
5 ohs
5 snatch balances
5 full snatches

Oly
Snatch
3×3 @75%
2×2 @80%
1×1 @90%
-Rest approx. 90 sec between lifts
-Write out your percentages beforehand and stick to them. Work on technique and speed.

Strength
Overhead Squat
2-2-2-2

WOD (12 min hard cap)
10 rounds
3 Snatches
3 Muscle Ups

Games 185,115
Regional- 7 Rounds,165,105- 2 MUPs
Open- 7 Rounds, 135,95- 1 MUP

*Can be Power or Squat
*Only attempt Games if you think you will complete under 12 minutes

DISCUSSION 3 Comments

  1. biscoe 10/20/2014 at 7:01 pm

    oly snatch: 155-165-185
    ohs: up to 245
    wod: 10:51 @ regional

  2. Crowley 10/20/2014 at 12:39 pm

    snatch: 135, 145, 160
    ohs: up to 225
    wod: 7+5 – 135# snatch, 3 MUs

  3. Marc Piccuirro 10/20/2014 at 11:42 am

    Weighted extensions are no joke
    Snatch: 140-155-165
    OH Squat: up to 215
    WOD: 11:40 regionals with 3 MUps