85x5
125x5
175x3
(5)180x5
(7)160x7
(9)135x9
Ring Dips
BWTx5
10x4
15x3
20x2
25x1
(5)12.5x4
(7)10x4
(9)7.5x4
WOD
EMOM
2 each arm KB snatch @35#
Max double unders
Score: 402
Showing posts with label Kettle Bell Snatch. Show all posts
Showing posts with label Kettle Bell Snatch. Show all posts
Sunday, March 2, 2014
Tuesday, January 7, 2014
Monday, January 6, 2014
10:00 AMRAP
6 Left arm KB Snatch
6 Left arm KB Press
6 Right arm KB Snatch
6 Left arm KB Press
6 Chest to Bar pull ups
Score: 3 rounds +5 C2B
Wednesday, January 23, 2013
Friday, 01.11.13
Power Snatch
35x5
65x4
80x3
90x1
80x3
72x5
Chin-up
Strict/BWT Neg = 1/4
15x4
30x3
40x1
DNF because of strained muscle (Lat)
WOD
Secret Service Snatch Test
As many reps as possible in 10 minutes
Score: 189 @26#
Tuesday, October 30, 2012
Tuesday, 10.30.12
Overhead Squat
35x5
55x4
75x3
100x2
120x1
85x5,3,2,5
I was going to do my worksets at 100# but it felt really heavy so I dropped down to 85. I was going off my prior 1RM of 145 which was on June 8, the day before my injury!
Bar Dips
Warm-ups on the rings
5, 4, 3, 2, 1 negatives
3x5 bar dips on the yellow parallel bars with the red band
Metcon:
AMRAP 10 min
5 burpee Box overs
10 kb snatches 26#
15 air squats
I lost count but I think I had either 6 or 7 rounds +6 air squats
35x5
55x4
75x3
100x2
120x1
85x5,3,2,5
I was going to do my worksets at 100# but it felt really heavy so I dropped down to 85. I was going off my prior 1RM of 145 which was on June 8, the day before my injury!
Bar Dips
Warm-ups on the rings
5, 4, 3, 2, 1 negatives
3x5 bar dips on the yellow parallel bars with the red band
Metcon:
AMRAP 10 min
5 burpee Box overs
10 kb snatches 26#
15 air squats
I lost count but I think I had either 6 or 7 rounds +6 air squats
Monday, July 23, 2012
Monday, 07.23.12
Strength:
Box Squat
3x5 @145#
Metcon:
For 12:00:
5 KB Snatch (left side only) @26#
7 KB Thrusters (left side only) @26#
9 burpees minus the push-up
6 rounds + 2KB snatch
In this workout I felt how out of shape I am! I was completely winded and it took me several minutes to recover after I was done.
I started the burpees minus the push up and then a couple of rounds into it I added a quarter push up ended up switching back because I was feeling it in my neck/shoulder.
Box Squat
3x5 @145#
Metcon:
For 12:00:
5 KB Snatch (left side only) @26#
7 KB Thrusters (left side only) @26#
9 burpees minus the push-up
6 rounds + 2KB snatch
In this workout I felt how out of shape I am! I was completely winded and it took me several minutes to recover after I was done.
I started the burpees minus the push up and then a couple of rounds into it I added a quarter push up ended up switching back because I was feeling it in my neck/shoulder.
Sunday, April 22, 2012
Thursday, 04.19.12
Strength: Front Squats: 1-1-1-1-1-1-1
Worked up to 175#, which is a 20 lb. PR from a year ago.
Conditioning:
As many rounds possible in 12:00:
-5 one-arm Kettlebell Thrusters (each side)
-5 one-arm Kettlebell Snatches (each side)
6 rounds +4 thrusters
*Use the same KB for the entire workout, and go as heavy as possible.
Thursday, December 22, 2011
Tuesday, 12.20.11
SWOD: Deadlift 70%x 1, 80%x 1, 90%x max reps
160x1, 185x1, 210x3
Metcon: On the minute for 10:00:
- 3 Kettlebell Snatches (each arm, heaviest possible)
- Max. Box Jumps (24/ 20") for the remainder of the minute
92 box jumps w/35# KB
160x1, 185x1, 210x3
Metcon: On the minute for 10:00:
- 3 Kettlebell Snatches (each arm, heaviest possible)
- Max. Box Jumps (24/ 20") for the remainder of the minute
92 box jumps w/35# KB
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