Snatch me if you can

Its not the size of the dog in the fight, it’s the size of the fight in the dog

Warm UP – 10 minutes
2 rounds of
1 time through the Burgener warm up (5 jump shrugs, 5 jump shrug pulls, 5 muscle snatch, 5 jump and lands with the bar overhead, 5 hang power snatches)
10 ball ups
20 meter handstand walk โ€“ try turning around

Strength – 30 minutes
5 Sets ascending in weight
1 Set equals
1 Power Snatch from the high hang
1 Power Snatch from the low hang
1 Squat Snatch from below the knee
1 Squat Snatch from the floor
With each snatch make sure you hit the each position in the prior snatches.ย  For example in the Squat Snatch from the floor, hit the below knee position, the low hang and high hang positions.ย  If you are not hitting the positions stay light and work on hitting the positions.

WOD – 15 minutes
5-4-3-2-1
Squat Snatch
Wall Climb

Games ย (175/125)
Regional (155/110)
Games (135/95)

After Party – 1000m row for time

12 Comments

  • Gambee

    12/19/2012 @ 3:21 pm

    Complex: 135
    WOD: 9:35 @135
    Row: 3:34

  • Rhino

    12/19/2012 @ 2:34 pm

    Complex: 155
    WOD: 6:33 (155)

  • bowler

    12/19/2012 @ 2:47 am

    135 complex
    7:46 @ 135

  • Bish

    12/19/2012 @ 1:59 am

    Complex up to 145
    WOD: 9:56 (165)

  • Emily

    12/19/2012 @ 1:44 am

    strength – 103
    wod – 6:30 @ open
    row – 4:04
    snatches are slowly improving ๐Ÿ™‚

  • Andrea

    12/19/2012 @ 1:34 am

    complex- 110
    wod- started off at 125 (games), too heavy, went down to 120. when the clock hit 15 min i had one more snatch/wallclimb left, so finished somewhere around 16 min.

    took me forever but happy to get that weight above my head that many times.

    Haley fing crushedddd that!

    row- 3:45

  • Haley

    12/19/2012 @ 1:09 am

    Complex – 125#
    Wod- 5:57 games

    ..between yesterday and today my shoulders are done

  • Julie Arthur

    12/18/2012 @ 8:11 pm

    Worked up to 85 for the complex, then worked a little heavier from the knee and floor

    WOD: Subbed rope climbs for wall walks. Brutal. 18:15 @110#
    Took me awhile but the heaviest I’ve ever used in a WOD so pretty pumped

    Row: 4:44 needs some work..

  • dudley

    12/18/2012 @ 7:28 pm

    worked up to 115#. WOD: 12:08 opens. Finally used 135# for squatch in a WOD, I’ll take it for now.

  • Shamwow

    12/18/2012 @ 5:48 pm

    Strength: 185 (same complex only with cleans)
    WOD: 8:20

  • Kenny "F'n" Powers

    12/18/2012 @ 4:51 pm

    warm up: sort of…I basically do a incredibly horrible cartwheel when I try to walk on hands…
    Strength: I’m with Jimbo on this one…worked on form 115
    WOD: 9:43 (115)

    ” I’m walking into a f*cking hornet’s nest. Alright. Now be my companion. I need you to make me help them be jealous of me. I know you’re not a natural beauty, but I think with the right clothes and the right look, you could be very striking.”
    -KFP

  • JWhite

    12/18/2012 @ 2:51 pm

    Warm-Up: Done
    Strength: up to 115, no more squatches till after the holidays please!
    WOD: 7:26 (95)
    After: 3:33

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