Working the Squatches

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Will

 

Warm-up (10 min)
2 rounds with an Empty Barbell
5 Muscle Snatches
5 OHS
5 Heaving Snatch Balances
5 Drop Snatches
5 Squat Snatches
Max set of dubs

Strength
Athletes Choice –
20 minutes to work up to a 1RM Sq Snatch
or
EMOM for 15 minutes – 1 Squat Snatch

WOD 1
5 Min AMRAP
Max Squat Snatches (135/95)
Open (95/65)

Don’t scale up, get more reps.

WOD – 25 minutes
800m Run
100 double unders
75 Wallballs
100 Double Unders
800m Run

14 Comments

  • Kenny "F'n" Powers

    02/25/2013 @ 2:14 pm

    Finally got to CFS on the weekend.

    WOD: 12:28

    Felt good for a change

  • Kenny "F'n" Powers

    02/25/2013 @ 2:14 pm

    Finally got to CFS on the weekend.

    WOD: 12:28

    Felt good for a change

  • Bish

    02/23/2013 @ 10:36 pm

    Snatch: 185
    Snatch WOD: 27 (135)
    WOD: 13:27

    • Andrea Cooke

      02/23/2013 @ 11:21 pm

      Looks like you two need a rematch!

      • Julie Arthur

        02/25/2013 @ 12:43 pm

        Ohhhh shit!! I think so!

  • Bish

    02/23/2013 @ 10:36 pm

    Snatch: 185
    Snatch WOD: 27 (135)
    WOD: 13:27

    • Andrea Cooke

      02/23/2013 @ 11:21 pm

      Looks like you two need a rematch!

      • Julie Arthur

        02/25/2013 @ 12:43 pm

        Ohhhh shit!! I think so!

  • Julie Arthur

    02/23/2013 @ 9:49 pm

    Snatch up to 115
    5min Amrap @95: 26 or 27
    WOD :16:42

  • Julie Arthur

    02/23/2013 @ 9:49 pm

    Snatch up to 115
    5min Amrap @95: 26 or 27
    WOD :16:42

  • Andrea

    02/23/2013 @ 7:13 pm

    Snatch up to 135
    Amrap: 42
    Wod: 12:42

  • Andrea

    02/23/2013 @ 7:13 pm

    Snatch up to 135
    Amrap: 42
    Wod: 12:42

  • Crowley

    02/23/2013 @ 6:24 pm

    Snatch: 155#, failed 3x at 165#
    5min AMRAP snatch: 6, not my day
    WOD: 14:37

  • Crowley

    02/23/2013 @ 6:24 pm

    Snatch: 155#, failed 3x at 165#
    5min AMRAP snatch: 6, not my day
    WOD: 14:37

Comments are closed.

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