snatch – Page 2 – Courage Fitness Durham

WOD for 083116

August 30, 2016SiteplicityDaily Workoutsburpees, hang snatch pull, pullups, snatch0

Segment 1: Work up to a heavy Complex of 1 Hang Snatch Pull + 1 Hang Squat Snatch Segment 2: EMOM 30 minutes Odd: 10 Pullups Even: 10 Burpees

WOD for 082216

August 21, 2016SiteplicityDaily Workoutsback squat, clean, jerk, run, snatch0

Segment 1: 15 minutes Work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds) Segment 2: Back Squat 3 sets of 6, same weight across Segment 3: 3 Rounds: 400m Run 10 Clean and Jerks (135/95)

WOD for 081516

August 14, 2016SiteplicityDaily Workoutsclean, front squat, overhead squats, pullups, snatch0

Segment 1: With a running clock… 1. 5 minutes to work up to a heavy single Front Squat 2. 5 minutes to work up to a heavy single Muscle Snatch 3. 5 minutes to work up to a heavy single OHS 4. 5 minutes to work up to a heavy single Snatch Balance 5. 5...

WOD for 081016

August 9, 2016SiteplicityDaily Workoutsclean, front squat, handstand pushups, jerk, snatch0

Segment 1: 1 rep Max Snatch 15 minutes Segment 2: 1 rep Max Clean and Jerk 15 minutes Segment 3: EMOM 10 minutes: 5 Front Squats for max load 10 HSPU

WOD for 080616

August 5, 2016SiteplicityDaily Workoutsfront squat, jerk, power clean, pullups, row, snatch, toes to bar0

Segment 1: EMOM 10 minutes: 1 Power Clean 3 Front Squats 1 Jerk Segment 2: 5 Rounds: 15 C2B Pullups Rest as little as possible between sets Segment 3: 30 Toes to Bar 30 Calorie Row 15 Squat Snatches (115/80) 60 Calorie Row 15 Squat Snatches (115/80) 30 Calorie Row 30 Toes To Bar

WOD for 080316

August 2, 2016SiteplicityDaily Workoutsclean, jerk, snatch0

Segment 1: OTM x 6 – 1 Squat Snatch (90%) Rest 4:00 OTM x 6 – 1 Squat Clean and Jerk (90%) Rest 4:00 30 Muscle Ups for time Segment 2: Alternating Tabata (8 Rds of :20s/:10s): Front Squats (115/80) Toes to Bar 20 seconds of Front Squats, followed by a 10 second break Followed by...

WOD for 080116

July 31, 2016SiteplicityDaily Workoutsback squat, hang snatch, snatch0

Segment 1: EMOM 5 minutes: 2 Hang Snatches (hip position) Rest 1:00 EMOM 5 minutes – 2 Hang Snatches (below knee) Rest 1:00 EMOM 5 minutes – 1 Snatch (from the floor) Segment 2: On the 0:00 – 5 Back Squats On the 2:00 – 4 Back Squats On the 4:00 – 3 Back Squats...

WOD for 073016

July 29, 2016SiteplicityDaily Workoutsfront squat, jerk, muscle ups, overhead squat, power clean, run, snatch, thrusters0

Segment 1: EMOM 10 minutes: 1 Power Clean 3 Front Squats 1 Jerk Segment 2: 7 Rounds as fast as possible: 5 unbroken Ring Muscle Ups Rest as little as possible between sets Segment 3: 800m Run 30 Snatches (95/65) 800m Run 30 Overhead Squat 800m Run 30 Thrusters Scale as needed to finish in...

WOD for 072716

July 26, 2016SiteplicityDaily Workoutsclean, double unders, jerk, run, snatch, wall ball0

Segment 1: Running Clock EMOM 8 minutes: 1 Squat Snatches (85%) Rest 4 minutes EMOM 8 minutes: 1 Squat Clean and Jerk (85%) Rest 4 minutes Max Effort 200m Sprint Segment 2: 150 Double Unders 50 Wall Balls (20/14) 100 Double unders 35 Wall Balls 50 Double unders 20 Wall Balls Scale to finish in 15 minutes or...

WOD for 072016

July 19, 2016SiteplicityDaily Workoutsclean, jerk, row, snatch0

Segment 1: Minutes 1-8: EMOM 8 minutes: 1 Squat Snatches (85% 1RM) Rest 4:00 Minutes 12-20: EMOM 8 minutes: 1 Squat Clean and Jerk (85% 1RM) Rest 4:00 1 minute Row for max cals Segment 2: ROMWOD

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