Tuesday 170418

Posted by | April 17, 2017 | WODs | 12 Comments


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  • “A powerful athlete is not a strong athlete, but one who can exert his strength quickly. Since power equals force times speed, if the athlete learns to make faster movements he increases his power, even though the contractile pulling strength of his muscles remains unchanged. Thus, a smaller man who can swing faster may hit as hard or as far as the heavier man who swings slowly.” ~ Bruce Lee

    RX’d

    Level II

    Level I

    A.
    Every two minutes, for 20 minutes (10 sets):
    Hang Snatch + Snatch + Overhead Squat

    B.

    8 Min AMRAP:
    5 Power Snatches (135/95 lbs)
    10 Burpee Box Jump-Overs (30″/24″)

    A.
    Every two minutes, for 20 minutes (10 sets):
    Hang Snatch + Snatch + Overhead Squat

    B.

    8 Min AMRAP:
    5 Power Snatches (115/80 lbs)
    10 Burpee Box Jump-Overs (24″/20″)

    A.
    Every two minutes, for 20 minutes (10 sets):
    Hang Snatch + Snatch + Overhead Squat

    B.

    8 Min AMRAP:
    5 Power Snatches (75/55 lbs)
    8 Burpee Box Jump-Overs (20″/16″)

    Coach’s Note: Here’s a positioning video from Invictus on the Hang Snatch and an article on things you can do, in and outside of class, to improve your snatch.

    12 Comments

    • Mark M says:

      Ended at 215 for complex.
      4+7 rx for the WOD.
      JP…waiting for the results…all I know is that 215 felt real heavy today!

    • Jonathan P. says:

      Snatch Complex: 215 (Tied Mark M. GRRRRRR!) – Failed 220 x 2 on snatch portion
      Metcon: 4+10 Rx

      Mark M – didn’t feel too heavy until 220 #shortarms. Also, guess these little leprechaun legs can jump higher than you thought….

    • Joe A. says:

      Snatch Complex: 75-85-95-105-115-125-115-115-115-115

      Metcon: 3+7 at L2 with 30″ Burpee over the Box Jumps

    • Shane says:

      Snatch-worked up to 175
      Metcon-5+5 RX

      Very surprised JP RX’d the box jump. Must have done a two or three step jump each time. Impressive score with all that extra work!!!

      Alex was noticeably absent from today’s 0530. Did he sleep through his alarm or does this have something to do with Mark’s old school spotting approach?

      2 minutes into the snatch complex Patty Joeseph was completely drenched in sweat. #GreyShirtWasABadChoice

      Joe A-Flex on Mall is June 17th. See link in name. You can also use this thing called google. Page loads quickly, shouldn’t be an issue for your flip phone.

    • John S. says:

      Snatch: 75 up to 115
      Metcon: 3+4 level 2
      Lots of laughs with a big 0530 crew. Great to see Cam back in the house

    • Justin B says:

      Snatch: 95 to 125
      Metcon: 4 rounds @ L2 with 30″ box

    • Greg M says:

      Snatch: 115
      Metcon: 3+7 @ L2 Snatch and Rx box jump

    • Paul B says:

      Snatch: 95-95-95-115-115-115-125-135-135-135

      Metcon: 3+8 rx

    • Travis says:

      Snatch – up to 205

      Metcon – 4+8

    • Jess H says:

      Snatch: up to 80

      Metcon: 4 L2

    • Dave Hunt says:

      Snatch: 185
      Metcon: 5+2rx

    • Cristy B says:

      Snatch 55#

      Metcon 4+4 L1 w/ Rx BJO