Snatch me if you can

Dec 18th, 2012

Category: Competitor

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 – 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.  For example in the Squat Snatch from the floor, hit the below knee position, the low hang and high hang positions.  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  (175/125)
Regional (155/110)
Games (135/95)

After Party – 1000m row for time

DISCUSSION 12 Comments

  1. Gambee 12/19/2012 at 3:21 pm

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

  2. Rhino 12/19/2012 at 2:34 pm

    Complex: 155
    WOD: 6:33 (155)

  3. bowler 12/19/2012 at 2:47 am

    135 complex
    7:46 @ 135

  4. Bish 12/19/2012 at 1:59 am

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

  5. Emily 12/19/2012 at 1:44 am

    strength – 103
    wod – 6:30 @ open
    row – 4:04
    snatches are slowly improving 🙂

  6. Andrea 12/19/2012 at 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

  7. Haley 12/19/2012 at 1:09 am

    Complex – 125#
    Wod- 5:57 games

    ..between yesterday and today my shoulders are done

  8. Julie Arthur 12/18/2012 at 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..

  9. dudley 12/18/2012 at 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.

  10. Shamwow 12/18/2012 at 5:48 pm

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

  11. Kenny "F'n" Powers 12/18/2012 at 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

  12. JWhite 12/18/2012 at 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