This is Sage Burgener performing a Snatch Balance, also called a Heaving Snatch Balance.
SWOD:
Pressing Snatch balance 1rm, then
Heaving Snatch Balance 1rm
Metcon:
5 Rounds for time of:
- 400m Run
- 10 Wall Ball (20/10 to a 10' target)
- 10 burpees
WOD Tips:
For the SWOD, start with an empty bar and do a pressing snatch balance. Your trainers will demonstrate this lift. It will be a skill lift for most and not a strength move. When you fail, switch to a heaving snatch balance and continue adding weight until you find your 1rm.
For the metcon, as a reminder the 400m run is all the way around the parking lot, hugging the outside curb as you go. No cheating! For the wall ball, use whichever ball you need to in order to reach the 10' target. This will be the last chance to practice wall ball in a WOD before FGB on Saturday. Burpees are full six-count burpees with a push up and clap overhead.
Post weights and times to the comments section! bc
Pressing Snatch balance 1rm, then
Heaving Snatch Balance 1rm
Metcon:
5 Rounds for time of:
- 400m Run
- 10 Wall Ball (20/10 to a 10' target)
- 10 burpees
WOD Tips:
For the SWOD, start with an empty bar and do a pressing snatch balance. Your trainers will demonstrate this lift. It will be a skill lift for most and not a strength move. When you fail, switch to a heaving snatch balance and continue adding weight until you find your 1rm.
For the metcon, as a reminder the 400m run is all the way around the parking lot, hugging the outside curb as you go. No cheating! For the wall ball, use whichever ball you need to in order to reach the 10' target. This will be the last chance to practice wall ball in a WOD before FGB on Saturday. Burpees are full six-count burpees with a push up and clap overhead.
Post weights and times to the comments section! bc
SWOD: 45lb-Pressing Snatch Ballance & Heaving Snatch Balance
ReplyDeleteMetcon: 5 rounds in 38:59 of:
400M Run
10 Wall Balls-10lbs to 10 ft target
10 Burpees
SWOD- 55lb pressing snatch
ReplyDelete75lb pressing snatch
METCON - 21:30
I meant to say: 55lb pressing snatch and 75lb heaving snatch
ReplyDeleteSwod: 45# Pressing snatch balance
ReplyDelete75# Heaving snatch balance
Metcon: 20:38 w/ 14# wall ball to 10' target
SWOD: 75/115
ReplyDeleteWOD 25:00 as rx'd
SWOD PRESS SNATCH BALANCE 125#
ReplyDeleteHEAVY SNATCH BALANCE 135#
WOD 24:03
SWOD: Press Snatch Balance: 45lbs
ReplyDeleteHeaving Snatch Balance: 35lbs
Metcon: 21:36 (10lb ball)
SWOD: Snatch balance 70 x 1
ReplyDeleteHeaving snatch balance 105 x 1
MetCon: 18:30 (14lb to 10')
SWOD:
ReplyDeleteSnatch Balance - 45lbs
Heaving Snatch Balance - 75lbs
MetCon: 32:16 (14lb to 10')
SWOD Practice...55#s and 75#s.(Tryin to loosen up)
ReplyDeleteMetCon....17:48 as Rx'd
swod:40/40
ReplyDeletemetcon:26:32 #10 wall ball
SWOD Practice 55/65#
ReplyDeleteMetcon 33:05
SWOD 45/65 lbs.
ReplyDeleteMetcon 32:04
Lordy Lordy that one was tough.
METCON:
ReplyDelete400m run
10 air squats
10 burpees
16:24 (4 rounds)