Amazing video on correcting Snatch Problems
Tag Archives: sst
Thursday October 18, 2012
Warm Up
3 Rounds:
10 Hang Clean
10 Pull Ups
20 Double Unders (rope)
10 American Swings
Mats
Ladders
WOD
30 minutes
20 yard sprints
on the minute
every minute
Wednesday October 17, 2012
Warm Up
2 Rounds:
10 Push Ups
10 Pull Ups
10 Snatch
300m
Front Squat 5×5
Thrusters 3×15
WOD- “Tiffany”
1 Round:
100 Snatch Pull
100 Snatch
100 Snatch Press
100 Overhead Squat
Core:
3×30 Seconds
Back Extensions
Knee Ups
Russian Twist
Tuesday October 16, 2012
Warm Up
25 Burpees20 Box Jumps
15 Sit Ups
10 Hang Clean
5 Pull Ups
Mats
Ladders
WOD:
5 Rounds:
300m Run
50 Hand Release Push Ups
Read the following.
Be prepared to Discuss.
The importance of Power and the
Irrelevance of measuring power
Monday October 15, 2012
Warm Up
400m
15 Push Ups
Gorilla/Crab walk
20 Sit Ups
Snatch 5×5
American Swings 3×20
WOD – “Susan”
100 Ball Slams for Time
Core:
Russian Twist 3×20
Thursday October 11, 2012
Warm Up
800m Run
WOD – “Fight Gone Bad”
Push Press 65#/45# bar
Box Jumps 20″/16″
SDLHP 26kg/20kg kettle bell
Jump Rope (every 10 rev. equals 1 repetition)
Ball Slams 20#/12#
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on jump rope where every 10 revolutions equals one rep
Wednesday October 10, 2012
Warm Up
80om
Binder Check
WOD- “Pre Event”
5×3 Low Load High Velocity Cleans
5×3 High Load Low Velocity Pulls
5×5 Low Load Full *R.O.M. Squats
5×5 Jump Up, Step Down 2 footed Box Jumps
5×5 Medium Load Close Grip Bench Press
5×10 Burpees
Core 1×30:
Bench Crunchies
Knees to Right
Knees to left
Back Extensions
Fight Gone Bad:
Explanation
Tuesday October 9,2012
Warm Up
5 minute AMRAP:
5 Push Ups
10 Air Squats
10 Sit ups
Push Press 5×5
Burgener x5
WOD “Rebecca”
21-15-9
Snatch Balance
Wall Ball
Ball Slam
Thruster
Core:
Bench Crunchies 3×75
Thursday October 4, 2012
Warm Up
3 Rounds:
Medball Lunge & Twist
10 Burpees
10 Push Press
10 Back Extensions
Mats
Ladders
Split Jumps 5×5 (Jump as high as you can)
40m Sprint
Sprint on the minute
every minute for 20 minutes
Monday October 1, 2012
Warm Up
400m Run
5 Box Jumps
Walking Lunge/Backwards
400m Sprint
Front Squat 5×5
Russian Swing 3×20
WOD – “Nancy”
5 Rounds:
15 Overhead Squats
400m Run
Crossfit Del Campo 