Snatch Balls Strength – CompetitorWOD

Sep 19th, 2016

Category: Competitor

Snatch Balls Strength – CompetitorWOD

Matt

Matt

Warm-up
With a lighter kettlebell
5 Arm bar stretch/side
5 TGU/side
5 Windmills/side
10 SA Thrusters per side

Use kettlebell to mobilize bottom of squat position and to mash shoulders

Skill
Kettlebell Snatch
Double KB Overhead Squats

-Spend 10-15 minutes working on KB snatch technique and then overhead squat. See what you can pull on each arm. Try single arm OHS and then double.

Strength
Overhead Squat
2-2-2-2

WOD (20 min hard cap)
20-18-16-14-12-10-8-6-4-2
Wall balls (20/14)
1-2-3-4-5-6-7-8-9-10
Power Snatch (185/135)

WOD Credit- CrossFit Mayhem

Regional- 165,115
Open- 135,95

*scale appropriately*

DISCUSSION 3 Comments

  1. Shea 09/20/2016 at 6:10 pm

    OHS: 205
    WOD: 5 snatches in 9th round @ 175

  2. Ben Brauer 09/19/2016 at 2:55 pm

    Skipped OHS cuz Marc and Aaron pressured me, and I struggled with KB OHS…

    WOD: thru the round of 4 WB / 9 Snatch at cap. Finished at 22:34 @ 135

  3. Marc Piccuirro 09/19/2016 at 11:27 am

    Brutal workout.

    Skipped OHS to do more KB work.
    WOD: got through the round of 6 WB/ 8 Snatches in 22:40 @ 165