Snatch Grip Your Life Away

Jun 25th, 2013

Category: Competitor

Snatch Grip Your Life Away

jascha

Impressive showing by the toasties this weekend.  We had 8 teams with toastie competitors at the Lando Competition and four of those teams took the top four spots.  Congrats to everyone that put themselves out there and competed and big congrats to the Cookie Monster for back to back weekend wins!

1010031_497556620315658_399116745_n

Warmup
Mini flight simulator (10 minute cap)
Increase by 10’s. 10-20-30..50-40..
If still working on dubs increase by 5’s only up to 25 – 5,10,15, 20, 25, 20…
Then
25 pass throughs with a PVC
Then
with an empty barbell
2 rounds of
5 muscle snatch, 5 OHS, 5 hang power snatches, 5 drop snatch, 5 Squat snatch
Then
5 minutes working on improving thoracic spine and overhead position

Oly
Squat Snatch-Second Pull
3 @ 60% x 10- Rest 60s Between sets – work with a partner here

Strength
Snatch grip deadlift
3-3-3-3-3

*keep the snatch set up throughout the movement and develop strength in all positions of the lift. Lower the bar under control and do not let the back round at any point. Reduce the weight if this is an issue.*

WOD
8 minute AMRAP
7 Overhead Squats
12 Chest to Bar pull-ups

*you may squat snatch the first rep*

Rest 1 minute then continue with a 2 minute AMRAP of Power Snatches.

*you should have 2 different scores rounds for the 10 minutes and then reps for the snatches

Games- (155,105)
Regional- (135,95)
Open- (115,80)

DISCUSSION 18 Comments

  1. Andrea Cooke 06/26/2013 at 12:46 am

    oly @85
    wod: 4+17 games

    this evening ran to Gstreet and did 10 hills…brutal. still sweating.

  2. Andrea Cooke 06/26/2013 at 12:46 am

    oly @85
    wod: 4+17 games

    this evening ran to Gstreet and did 10 hills…brutal. still sweating.

  3. mattw 06/26/2013 at 12:30 am

    Oly: worked up to #135 for last 2 sets
    Snatch Dead: #185 across
    WOD 1: 4+6 regional
    WOD 2: 12 reps regional

    First workout ive been able to do OHS at #135 for reps….. A year ago I couldnt even put a pvc pipe over my head in a deep squat. slowly starting to de-petrify my shoulders after yrs of chest workouts….. thx for the help today Berreta

  4. mattw 06/26/2013 at 12:30 am

    Oly: worked up to #135 for last 2 sets
    Snatch Dead: #185 across
    WOD 1: 4+6 regional
    WOD 2: 12 reps regional

    First workout ive been able to do OHS at #135 for reps….. A year ago I couldnt even put a pvc pipe over my head in a deep squat. slowly starting to de-petrify my shoulders after yrs of chest workouts….. thx for the help today Berreta

  5. MikeJones 06/25/2013 at 10:26 pm

    5’s to 25/155/285/4+7 reg(ohs,ghd do to wuss hands/11reg

  6. MikeJones 06/25/2013 at 10:26 pm

    5’s to 25/155/285/4+7 reg(ohs,ghd do to wuss hands/11reg

  7. Shamwow 06/25/2013 at 5:08 pm

    Nice work by The Toast this weekend. Special shout-out to all the Southie spectators that endured the oppressive humidity inside CrossFit Lando to cheer on the crew.

  8. Shamwow 06/25/2013 at 5:08 pm

    Nice work by The Toast this weekend. Special shout-out to all the Southie spectators that endured the oppressive humidity inside CrossFit Lando to cheer on the crew.

  9. Arik 06/25/2013 at 2:00 pm

    Oly: 125 x 3, 105, 115 x 4
    SGDL: 305
    WOD: 2 + 16 @ 95 lbs.
    EMOM 10: 100M Run, 20 Dubs

  10. Arik 06/25/2013 at 2:00 pm

    Oly: 125 x 3, 105, 115 x 4
    SGDL: 305
    WOD: 2 + 16 @ 95 lbs.
    EMOM 10: 100M Run, 20 Dubs

  11. dudley 06/25/2013 at 1:22 pm

    congrats andrea!
    flight simulator: done; oly: 115# x 2 sets, 125# x remainder sets; DL: 245#; WOD: 4+1 regional, 6 reps regional; then did EMOM conditioning WOD w/Arik

  12. dudley 06/25/2013 at 1:22 pm

    congrats andrea!
    flight simulator: done; oly: 115# x 2 sets, 125# x remainder sets; DL: 245#; WOD: 4+1 regional, 6 reps regional; then did EMOM conditioning WOD w/Arik

  13. Amy Ferro 06/25/2013 at 12:22 pm

    Oh heyy guys. Please take a look at the regular site today and post to comments if you can participate in Coach Harris’s going away bash. It’s going to be FUN!

  14. Amy Ferro 06/25/2013 at 12:22 pm

    Oh heyy guys. Please take a look at the regular site today and post to comments if you can participate in Coach Harris’s going away bash. It’s going to be FUN!

  15. Tj Chip 06/25/2013 at 4:08 am

    “Harris” 30 squat clean thrusters (185, 115)

  16. Tj Chip 06/25/2013 at 4:08 am

    “Harris” 30 squat clean thrusters (185, 115)