Snatch Speed Ladder – CompetitorWOD

  • September 12, 2016
  • By :
Cottam
Cottam

Warm-up
Partner
A: 25 Cal Bike
B: Worldโ€™s Greatest Stretch
Switch
A: 20 GHD Sit Ups
B: Supermans
Switch
A: 10 Banded MUP Transitions
8: PVC Pass Throughs
Switch

Warm Up Snatch

Snatch Speed Ladder
*Must be a squat snatch
-Choose your starting weight and increase by 10lbs every 2 minutes

0:00-2:00- 6 Reps
2:00-4:00- 5 Reps
4:00-6:00- 4 Reps
6:00-8:00- 3 Reps
8:00-10:00- 2 Reps
Suggested Start Weights:
Games- 205, 135
Regional- 185, 115
Open – 155, 110
Open- 135,95

WOD (15 Minute cap)
50/40 assault bike buy in
Then:
3 rounds
20 GHD sit-ups
10 Muscle-ups

Regional- 7 muscle-ups
Open- 4/3 Muscle-ups

8 Comments

  • Andrea

    09/13/2016 @ 11:45 pm

    Snatch:105-140
    The 3×135 ended up going a bit over the 2 min
    14:54 I believe with 6mups. Wasn’t the best.

  • Tom Kuchenreuther

    09/13/2016 @ 1:01 am

    Snatch ladder: 135-175 in 8min, 1x185pr after..195fails after that
    WOD: 15ghd’s 10-7-7 mups 14:01

  • Shea

    09/13/2016 @ 12:27 am

    Snatch ladder: 155-195, 205×1 after
    WOD: 11:55 rx

  • Ben Brauer

    09/12/2016 @ 1:33 pm

    Snatch ladder: 125-165
    WOD: 15:30 (5 MU)

  • Bish

    09/12/2016 @ 11:51 am

    I’ll be in at 5pm to workout and run the clock most days except Wednesdays if you can’t make the 6pm. I’m sure Josh will be there most days as well

    • Josh Okolita

      09/12/2016 @ 1:11 pm

      You know I will be.

    • Tom Kuchenreuther

      09/12/2016 @ 8:32 pm

      Same

  • Marc Piccuirro

    09/12/2016 @ 11:29 am

    Snatch ladder: 155-195, hit one at 205 afterwards. 215… No dice
    WOD: 14:27

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