SWOD:
Power Snatch 3rm
Metcon:
"Isabel" (Compare to 8.05.10)
- 30 snatches for time (135/85)
WOD Tips:
Make sure to warm up with the Burgener Warm Up, since it's been a while since we've done any snatch variation for the SWOD. Work up to a 3rm, or the heaviest set of 3 you can for the day.
For the metcon, "Isabel" is 30 snatches, but in reality it is 30 reps of anyway to get the bar overhead in a snatch variation. You can power snatch, full squat snatch, or split snatch. If you have to press it to lockout, the rep does not count, and you should take a quick rest before continuing. Try to make each rep a quality rep over getting a faster time.
Post weights and times to the comments section! bc
SWOD: 75 X 3
ReplyDeleteMETCON:
30 X 545LBS - 4:27
SWOD: 60x3, 65x1
ReplyDeleteMetcon: 5:21 @ 55lbs
Really tried to work good form and catching the snatch as deep as possible.
ReplyDeleteSWOD: 95x3, got 115x2 but just couldnt continue for the third and I dropped the weight.
Metcon: did full snatches and my legs were burning with the light weight. 4:11 @ 75.
SWOD: 115# X 3
ReplyDeleteMetcon: 95# X 30 snatches 5:11
Beat my last time by 2:00
Nice job am crew! Snatches are a very difficult lift to master and you are doing great.keep it up! Nice job Thom..woo hooo
ReplyDeleteSWOD: 35/55lb technique work. Still struggling with my overhead squat and getting depth.
ReplyDeleteMetcon: 4:32 @55lbs power snatches
Time to start putting more emphasis on this lift for me =(
SWOD: 130x3
ReplyDeleteMetcon As Rxed Full snatches 7:56
SWOD: 135x3 got 155x2 and failed onto my ass on the 3rd
ReplyDeleteMETCON: 8:14 RX'D@ 135
Team Training = sled pull/drag - 135 lb overhead walk -sled push/pull - 135 lb overhead walk....something like this. All I know is it was brutal and I give big props to Kelsy, Matt and Ryan for doing it AFTER doing ISABEL!
ReplyDeleteSWOD 135 X 3R 155 1RM
ReplyDeleteMETCON 6:05 @ 135LBS
swod:95x3 100x2 pr
ReplyDeletemetcon: 5:17 @ 80lbs.
light but efficient, full snatches
Great job Alan and Steff!! Love this stuff, we are a collective work in progress, saaah weet!
SWOD: 70x3 (pr)
ReplyDeleteMetcon: 4:37 (55#, my arm is still hurting so I went light and worked on full snatch form)
SWOD: 55# x3
ReplyDeleteMetcon: 6:21 55#
SWOD: 115x3, same as last time (frustrating!)
ReplyDeleteMetcon: 8:22@115