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Entries in Snatch (5)

Friday
Nov112011

Saturday November 12, 2011

Caitlin looking strong at the bottom of a snatch. 

 

 

WOD

ROMIK

- SMR: quads/glutes

- pigeon 2 min/side

- OHS hold 1 min

 

Strength/skill

- snatch 3-3-3-3-3; rest as needed

 

MetCon

8 Tabata rounds of each:

- sled push, for distance (sled + 90/50)

rest 3 min

- push press, for reps (95/65)

rest 3 min

- double-unders, for reps

 

Post results and thoughts to comments.

Sunday
Oct302011

Monday October 31, 2011

L-pullups anyone? 

 

Happy Halloween! 

**Reminder: No Fundamentals class or open gym tonight from 7-8.  Back to regular schedule tomorrow.


WOD

ROMIK

- wall of death 2 min/side

- OHS hold 1 min

 

Strength/skill

- Snatch 1-1-1-1-1... 20 min; rest as needed

*and if you practiced snatch in the Oly lifting class yesterday, great!  Do it again today and build on that progress.

 

MetCon

"Fight Gone Bad... for time"

3 rounds, each for time:

- 25 Wall ball (20/14, 10ft/9ft)

- 25 SDHP (75/53)

- 25 box hops (24"/20")

- 25 push press (75/53)

- 25 calorie row

*rest 1 min bt rounds

 

Post results and thoughts to comments.

Sunday
Oct232011

Sunday October 23, 2011

A little peek into Frank and Melissa's big night.  Congrats you guys!  It was awesome!

 

9am Oly class WOD

- Snatch high pull 3-3-3-3

- Snatch 1-1-1-1... 

 

Post results and thoughts to comments.

Wednesday
Dec292010

Thursday December 30, 2010

New sweatshirts and tees are in!  Get 'em while they last!

 

*C.A.T. rest day

 

Class WOD

ROMIK focus

- pigeon 2 min/side

 

Strength/skill

- snatch 1-1-1-1... for 20 min; rest as needed.

 

MetCon

For time:

- 500m row (sub 1:38/1:59)

- 50 reps bench press ("close" shoulder width grip, 155/85)

- 1200m run

- 50 pushups

- 500m row (no time requirement on this one)

 

Post results and thoughts to comments.

Tuesday
Nov022010

Friday November 5, 2010

Ben Hinkle showing us what happens when you relax during a clean. Right before you catch a clean, you MUST be AGGRESSIVE with the elbows (pointing them straight ahead very quickly) and hold your CORE as STRONG as you can. On this lift Ben was very quick with his elbows but  lazy with his core and was not prepared to brace the load on his shoulders. The load fell forward causing him to shift his weight to his toes and eventually lose a lift that he was very capable of completing.   - Coach Matt

 

WOD

ROMIK

- "Big 3" + front rack & overhead reach stretches + torture ball on upper back/shoulders

 

Strength/Power

- Snatch 1-1-1-1... for 20 min; rest as needed bt attempts. Post loads to comments.

 

MetCon

"Filthy Finisher"

For time:

- 50 back extensions

- 50 wall ball shots (20/14 to 10ft)

- 50 burpees

- 50 double-unders

 

Compare to March 15 (C.A.T. DD) or March 18 (class WOD) 2010

 

Post results and thoughts to comments.