power snatch – Courage Fitness Durham

WOD for 121916

December 18, 2016SiteplicityDaily Workoutsbox jumps, burpees, deadlift, double unders, front squat, kettlebell swings, overhead squat, power snatch, pullups, push press, toes to bar, wall ball0

Segment 1: Power Snatch (65%/2) x 3 Segment 2: Overhead Squat (65%/3) x 3 Segment 3: For time: 30 Box Jumps (24/20) 30 C2B Pull-ups 30 KB Swings (52/35) 30 Front Squats (115/80) 30 T2B 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double-unders

WOD for 110316

November 2, 2016SiteplicityDaily Workoutsdouble unders, power snatch0

Segment 1: Workout 14.1 Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps Segment 2: Mobility

WOD for 102716

October 26, 2016SiteplicityDaily Workoutsburpees, knees to elbows, power snatch0

Segment 1: 3 rounds for time : 10 knees-to-elbows 10 power snatches 10 knees-to-elbows 10 burpees Segment 2: Mobility

WOD for 102516

October 24, 2016SiteplicityDaily Workoutsburpees, power snatch0

Segment 1: AMRAP 4: 21-15-9: Power Snatch (75/55#) Burpees Rest 4:00 Segment 2: AMRAP 4: 15-12-9: Power Snatch (95/65#) Burpees over Bar Segment 3: Mobility

WOD for 102116

October 20, 2016SiteplicityDaily Workoutsbox jumps, muscle ups, power snatch0

Segment 1: AMRAP 18: 4 Bar Muscle Ups 8 Power Snatches (115/80) 16 Box Jumps (24/20)

WOD for 100716

October 6, 2016SiteplicityDaily Workoutsclean, double unders, handstand pushups, jerk, overhead squat, power snatch, rope climb0

Segment 1: Teams of 2, AMRAP 25: 9 Rope Climbs 40 Clean and Jerks 30 HSPU 40 Power Snatches 70 Double Unders 40 Overhead Squats 1st round every barbell is 95/65 2nd round every barbell is 115/80 3rd round every barbell is 135/95 4th round every barbell is 155/105

WOD for 092116

September 20, 2016SiteplicityDaily Workoutshandstand pushups, overhead squat, power snatch, pullups, toes to bar0

Segment 1: AMRAP 15 minutes: 25 Power Snatches (95/65) 25 Pullups 25 Double Unders 25 Handstand Pushups Segment 2: EMOM 10 minutes Odd: 2 Pausing Overhead Squats (:10 at the bottom of each rep) , 95/65 Even: 10 Toes To Bar

WOD for 091016

September 9, 2016SiteplicityDaily Workoutshandstand pushups, power snatch, run0

Segment 1: 5 rounds of: Run 200m 1:30 rest Segment 2: 5 rounds NOT for time of: Max unbroken reps of Power Snatch, Bodyweight – all reps must be TnG, no resting on the ground or at the hips. Resting overhead is OK. Max unbroken reps of HSPU No rest between movements, 3 minute rest between rounds...

WOD for 090616

September 5, 2016SiteplicityDaily Workoutsbar facing burpees, power snatch0

Segment 1: Running Clock… at the 0:00 3 Rounds: 10 Power Snatch, 95/65 10 Bar Facing Burpees at the 10:00 2 Rounds 15 Power Snatch 15 Bar facing Burpees Segment 2: Mobility

WOD for 082716

August 26, 2016SiteplicityDaily Workoutsbar facing burpees, clean, front squat, power snatch, split jerk, thrusters0

Segment 1: 5 sets: 1 Squat Clean + 2 Front Squats, climbing weights Segment 2: 5 sets: 2 Front Squats + 1 Split Jerk Segment 3: 30 Power Snatches (75/55) 45 Bar Facing Burpees 60 Thrusters 45 Bar Facing Burpees 30 Power Snatches

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