Snatch and Go

Welcome Living Social Voucher Holders! 

Workouts are by appointment only.

Please make sure you email us to arrange for your visits.

WOD for Tuesday 073112 – Click Here For Today’s Schedule
Bench Press (50%)
9×3 (3 grips)
Pullups
3 sets of 8
–Rest–
3 Rounds For Time:
15 Hang Power Snatch (96/65)
Run 400m

Post Bench Press Loads and Workout Time to Comments
For the strength segment, the goal is to move the weight as quickly as possible for your three reps across all 9 sets, particularly on the way up.  Rep speed should be roughly 1 second down and 1 second up.  If you cannot perform all of your reps at this speed then you need to use a lighter load…regardless of whether you’re at 65% or not. Perform three sets “wide” grip – pinkies on the outside line.  Three sets “medium” grip – thumbs distance from the middle knurling.  Three sets “narrow” grip – index finger just off the smooth part of the middle of the bar.

For the conditioning workout, start all Power Snatches from a hang position (at the hip or just below the knee).

Improve Your Pullups!
[youtube]http://www.youtube.com/watch?v=guY4MM85-BI[/youtube]