Snatch my HSPU

Warmup:
Row 500

WOD:
Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups

Buyout:
Weighted pullups triples @ 50, 50, 60, 70. 


BW: 200?

Power snatch!

Warmup:
Row 250@0:48



WOD:
Hang power snatch - 3x5

95, 115, 115, 115, 125

Alternated with rounds of 8 pullups.

BW: 200

Three times as clean...

Warmup:
Leisurely row 500@2:15
CFWU
DB snatches

WOD:
Clean 7x3
155, 175, 185, 195, 205, 185, 185

Buyout:
Bottom squats
Snatch practice
Jumprope

BW: 198

Warmup:
Row 500@:1:50
DB swings, pushups, OHS


WOD:
Three rounds for time of:
12 Muscle-ups
75 Squats

19:27

Buyout: 
DB clean and press 80x2, 70x6, 60x8
DB snatch 60x6
Bench 135x8, 185x4, 205x3, 205x3, 205x3, 205x3

BW:199

Twice as dead

Warmup:
Row 250@1:00
warmup deads and double-unders

WOD:
Three rounds for time of:
275# deadlift, 10 reps
50 Double-unders

12:51.

Buyout:
Snatch 55x3, 135x1
Clean 135x3, 155x1, 205x1, 225x1(f), 225x1(PR!)
Weighted pullups 6@0, 1@85, 2@60, 2@50, 2@40, 3@30, 4@20, 4@10, 6@0


BW:201

I have a huge snatch

Warmup:

Row 500@1:51
CFWU

WOD:
7 rounds of snatch singles
135, 145, 145, 155 (pr!), 155(f), 145, 145

Buyout:
200M rows, 2x recovery, 0:36, 0:37, 0:38, 0:38

C&J Dumbbell singles, 80#, 90#, 100#

BW: 198

One armed snatch...

Warmup:
Row 500@1:57

WOD:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

15:18.  Just didn't have it today.

Buyout:
Front squat singles x 7 185, 205, 225, 245, 225, 225, 225
Incline bench 5x7 165, 165, 165, 165, 165, 155, 155

BW: 197

Snatch, clean and jerk and AMRAP fun

Warmup:
Row 500@1:54

WOD:
Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Snatch @ 70Kg
C&J @ 93Kg
3 rounds for a total of 126 reps
Grand total of 289.

Buyout:
Ab work - 8 GHD situps, 6 weighted GHD situps @ 25#, 20 ball situps, no rest between rounds

BW: 194

Snatch flavored

30 Wallball shots
75 pound Squat snatches, 30 reps
30 Wallball shots
75 pound Squat snatches, 30 reps
30 Wallball shots

16 something, but I had some kind off timing issue, so the time is inexact.

BW 197

SQT

Warmup:
Row 250@0:59

WOD:
"SQT"
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

7:30

Buyout:

Bench press
155x8
175x8
195x6
215x2

Back Squats
135x8
225x6
275x4
325x1

BW: 197

After a long layoff, Randy.

Warmup:
Lazy row for around 400M.

WOD:
Randy
75 pound Power snatch, 75 reps for time.

8:19 vs. 10:00 last time. w00t!

Buyout:
5x5 weighted pullups
35#, 50#, 45#, 40#, 40#

BW: 192

Mmmm... Snatch....

Warmup:
Row 500@2:00

WOD:
21-15-9 reps for time of:
95 pound barbell Squat snatch
Chest to bar pull-ups

15:52, with several interruptions

Buyout:
Bench press
135x10
145x9
155x8
165x6
175x5
185x4
195x4
205x1

BW 193

I love my giant snatch

Warmup:
Row 500M @ 1:50

WOD:
Snatch 1x7

135, 145, 145, 155(f), 155, 135, 135, 135

Buyout:
30 muscle-ups for time - 6:34
4 minutes jump rope drills

BW: 191

Row, row row your snatch...

Warmup:
CFWU

WOD:
For time:
Row 1K
40 pound dumbbell snatch, 50 reps
Row 750m
40 pound dumbbell snatch, 35 reps
Row 500m
40 pound dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

22:01, using 45# dumbbell

Buyout:
Finished up with bench and weighted pullups:

Bench at 185x7, 185x6, 185x5
Pulls at 25x6, 25x6, 25x5

BW 192#

While I was rowing, I noticed the woman next to me on the treadmill. She had nearly perfect stride. I chatted her up after I was done, and it turns out it's a result of significant effort using chi running. Have to look into that.

snatch progression

Warmup:
CFWU

WOD:
5 rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

19:23. As Rx'ed, this is a 7 round workout, but I'm feelin' like crap so I bailed at 5. Still a major ass kicker.

BW 188

1RM Snatch

Warmup:
CFWU

WOD:
1x7 snatch

135, 145, 155, 155 (PR!), 135, 135, 135

Form still ugly, but improving. Moving towards bodyweight.

Buyout:
Clean and Jerk 135, full squat cleans, maybe 10, just for practice
4 minutes jump rope drills

BW 191

AMRAP fun, bench press

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Managed 9 rounds.

Finished up with 5x5 bench,
185, 185, 175, 175, 165.

BW 189

Snatch singles

Snatch 1-1-1-1-1-1-1 reps

Snatches at 135, 135, 145, 145, 135, 135, 135

I can now tell people I have a 145 pound snatch...

< Snort >

snatch and sprint

Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

20:10 vs 25:20 last time

finished up with some bench:
135x5, 185x4, 205x2, 225x1, 185x4, 135x8

Snatch, core work

10x1 power snatch
snatch at 135, 135, 135, 135, 145, 135, 135, 145 (f), 135 (f), 135

3 rounds for time of:
25 GHD situps
25 back extensions

8:10