Thursday 9.23.10

heaving-snatch-balance


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

14 comments:

  1. SWOD: 45lb-Pressing Snatch Ballance & Heaving Snatch Balance

    Metcon: 5 rounds in 38:59 of:
    400M Run
    10 Wall Balls-10lbs to 10 ft target
    10 Burpees

    ReplyDelete
  2. SWOD- 55lb pressing snatch
    75lb pressing snatch

    METCON - 21:30

    ReplyDelete
  3. I meant to say: 55lb pressing snatch and 75lb heaving snatch

    ReplyDelete
  4. Swod: 45# Pressing snatch balance
    75# Heaving snatch balance
    Metcon: 20:38 w/ 14# wall ball to 10' target

    ReplyDelete
  5. SWOD: 75/115
    WOD 25:00 as rx'd

    ReplyDelete
  6. SWOD PRESS SNATCH BALANCE 125#
    HEAVY SNATCH BALANCE 135#

    WOD 24:03

    ReplyDelete
  7. SWOD: Press Snatch Balance: 45lbs
    Heaving Snatch Balance: 35lbs
    Metcon: 21:36 (10lb ball)

    ReplyDelete
  8. SWOD: Snatch balance 70 x 1
    Heaving snatch balance 105 x 1

    MetCon: 18:30 (14lb to 10')

    ReplyDelete
  9. SWOD:
    Snatch Balance - 45lbs
    Heaving Snatch Balance - 75lbs
    MetCon: 32:16 (14lb to 10')

    ReplyDelete
  10. SWOD Practice...55#s and 75#s.(Tryin to loosen up)

    MetCon....17:48 as Rx'd

    ReplyDelete
  11. swod:40/40
    metcon:26:32 #10 wall ball

    ReplyDelete
  12. SWOD Practice 55/65#
    Metcon 33:05

    ReplyDelete
  13. SWOD 45/65 lbs.
    Metcon 32:04

    Lordy Lordy that one was tough.

    ReplyDelete
  14. METCON:
    400m run
    10 air squats
    10 burpees
    16:24 (4 rounds)

    ReplyDelete