AM
A) Overhead Squat - Heavy 5
B) 10 rounds of:
5 Deadlifts (315#/ 205#)
20m Overhead Walking Lunge (45#/ 25#)
PM
Every Minute On The Minute for 15 minutes:
First 5 minutes: 3 touch-and-go Squat Snatches
Next 5 minutes: 2 touch-and-go Squat Snatches
Next 5 minutes: 1 rep Squat Snatches
*Increase weight from from one 5 minute set, to the other
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
Post Scores to Comments
Showing posts with label squat snatch. Show all posts
Showing posts with label squat snatch. Show all posts
June 13, 2012
April 13, 2012
Weekend WOD
Strength:
OFF
Conditioning:
"Amanda"
9-7-5 of:
Muscle up
Squat Snatch (135#/ 95#)
Intermediate:
9-7-5 of:
Pull up (x 3)
Ring Dip (x 3)
Squat Snatch (115#/ 80#)
Beginner:
9-7-5 of:
Pull up (x 2)
Ring Dip (x 2)
Squat Snatch (95#/ 65#)
Novice:
9-7-5 of:
Pull up
Ring Dip
Squat Snatch (65#/ 45#)
WOD DEMO w David Charbonneau
Post Time to Comments
OFF
Conditioning:
"Amanda"
9-7-5 of:
Muscle up
Squat Snatch (135#/ 95#)
Intermediate:
9-7-5 of:
Pull up (x 3)
Ring Dip (x 3)
Squat Snatch (115#/ 80#)
Beginner:
9-7-5 of:
Pull up (x 2)
Ring Dip (x 2)
Squat Snatch (95#/ 65#)
Novice:
9-7-5 of:
Pull up
Ring Dip
Squat Snatch (65#/ 45#)
WOD DEMO w David Charbonneau
Post Time to Comments
April 5, 2012
WOD Friday 4/6/12
Strength:
Snatch: Heavy Single
Conditioning:
As Many Reps As Possible (AMRAP) in 10 minutes of:
1000m row
100 Double Unders
Max rep Squat Snatch with remaining time (155#/ 105#)
Intermediate: (135#/ 95#)
Beginner: (95#/ 65#)
Novice: (65#/ 45#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Snatch World Record
Post Weight and Reps to Comments
Snatch: Heavy Single
Conditioning:
As Many Reps As Possible (AMRAP) in 10 minutes of:
1000m row
100 Double Unders
Max rep Squat Snatch with remaining time (155#/ 105#)
Intermediate: (135#/ 95#)
Beginner: (95#/ 65#)
Novice: (65#/ 45#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Snatch World Record
Post Weight and Reps to Comments
February 27, 2012
WOD Tuesday 2/28/11
Strength:
Clean and Jerk - Heavy Single
Conditioning:
As Many Reps As Possible (AMRAP) in 5 minutes of:
Squat Clean and Jerk (165#/ 115#)
Rest 5 Minutes
AMRAP 5 of:
Squat Snatch (135#/ 95#)
Intermediate:
Clean and Jerk (135#/ 95#)
Snatch (115#/ 80#)
Beginner:
Clean and Jerk (95#/ 65#)
Snatch (95#/ 65#)
Novice:
Clean and Jerk (65#/ 45#)
Snatch (65#/ 45#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Clean and Jerk - Heavy Single
Conditioning:
As Many Reps As Possible (AMRAP) in 5 minutes of:
Squat Clean and Jerk (165#/ 115#)
Rest 5 Minutes
AMRAP 5 of:
Squat Snatch (135#/ 95#)
Intermediate:
Clean and Jerk (135#/ 95#)
Snatch (115#/ 80#)
Beginner:
Clean and Jerk (95#/ 65#)
Snatch (95#/ 65#)
Novice:
Clean and Jerk (65#/ 45#)
Snatch (65#/ 45#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Snatch AMRAP Demo w Joe Marble
For a demo of the clean and jerk AMRAP, head over to Certified Awesome Blog Facebook page.
Post reps to comments
February 1, 2012
WOD Thursday 2/2/12
Strength:
Work on Clean and Jerk Technique
- Start light and get a lot of reps in
- Slowly work your way up to heavier weights, but make sure the primary focus is on maintaining the correct form
- Feel free to go for a Heavy Single or Max Effort if your feeling up to it
- You will be much more successful if you have another set of eyes to help you out. Grab a training partner or better yet, if you have access to one, a good coach
Conditioning:
Run 1000m
100 Push ups
10 Squat Snatches (135#/ 95#)
Intermediate:
Run 1000m
75 Push ups
10 Squat Snatches (95#/ 65#)
Beginner:
Run 1000m
50 Push ups
10 Squat Snatches (65#/ 45#)
Novice:
Run 1000m
25 Push ups
10 Squat Snatches (45#/ 35#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Clean and Jerk DEMO
We were lucky enough to have the help of Frank Murray, a very high level competitive lifter, at the gym today. He helped us out with the finer points of the Clean and Jerk. Here is a video of Frank hitting a 376# Clean and Jerk. Sorry about the terrible video quality.
Squat Snatch Video courtesy of CrossFit Lindy
Post Times to Comments
Work on Clean and Jerk Technique
- Start light and get a lot of reps in
- Slowly work your way up to heavier weights, but make sure the primary focus is on maintaining the correct form
- Feel free to go for a Heavy Single or Max Effort if your feeling up to it
- You will be much more successful if you have another set of eyes to help you out. Grab a training partner or better yet, if you have access to one, a good coach
Conditioning:
Run 1000m
100 Push ups
10 Squat Snatches (135#/ 95#)
Intermediate:
Run 1000m
75 Push ups
10 Squat Snatches (95#/ 65#)
Beginner:
Run 1000m
50 Push ups
10 Squat Snatches (65#/ 45#)
Novice:
Run 1000m
25 Push ups
10 Squat Snatches (45#/ 35#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Clean and Jerk DEMO
We were lucky enough to have the help of Frank Murray, a very high level competitive lifter, at the gym today. He helped us out with the finer points of the Clean and Jerk. Here is a video of Frank hitting a 376# Clean and Jerk. Sorry about the terrible video quality.
Squat Snatch Video courtesy of CrossFit Lindy
Post Times to Comments
January 10, 2012
WOD Wednesday 1/11/12
Strength:
OFF
Conditioning:
5 Squat Snatches (135# for men/ 95# for women)
50 Wallballs
6 Squat Snatches
40 Wallballs
7 Squat Snatches
30 Wallballs
8 Squat Snatches
20 Wallballs
9 Squat Snatches
10 Wallballs
Intermediate:
6 Squat Snatches (95#/ 65#)
40 Wallballs
7 Squat Snatches
30 Wallballs
8 Squat Snatches
20 Wallballs
9 Squat Snatches
10 Wallballs
Beginner:
6 Squat Snatches (65#/ 45#)
30 Wallballs
7 Squat Snatches
20 Wallballs
8 Squat Snatches
10 Wallballs
Novice:
5 Squat Snatches (45#/ 35#)
30 Wallballs
5 Squat Snatches
20 Wallballs
5 Squat Snatches
10 Wallballs
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w David Charbonneau -- The first and last round
Post Times to Comments
OFF
Conditioning:
5 Squat Snatches (135# for men/ 95# for women)
50 Wallballs
6 Squat Snatches
40 Wallballs
7 Squat Snatches
30 Wallballs
8 Squat Snatches
20 Wallballs
9 Squat Snatches
10 Wallballs
Intermediate:
6 Squat Snatches (95#/ 65#)
40 Wallballs
7 Squat Snatches
30 Wallballs
8 Squat Snatches
20 Wallballs
9 Squat Snatches
10 Wallballs
Beginner:
6 Squat Snatches (65#/ 45#)
30 Wallballs
7 Squat Snatches
20 Wallballs
8 Squat Snatches
10 Wallballs
Novice:
5 Squat Snatches (45#/ 35#)
30 Wallballs
5 Squat Snatches
20 Wallballs
5 Squat Snatches
10 Wallballs
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w David Charbonneau -- The first and last round
Post Times to Comments
December 23, 2011
Weekend WOD
Happy Holidays! In the spirit of the season I have created the following WOD. Warning: This WOD is absolutely BRUTAL! Be prepared to take off until 2012 ...
"The 12 Days of Awesomeness"
1 Deadlift (405# for men/ 275# for women)
2 Squat Snatch (135#/ 95#)
3 Chest to Bar Pull ups
4 Wall Balls
5 Muscle Ups (Obviously had to use rings)
6 Box Jumps (30"/ 24")
7 Burpees
8 KB Swings (70#/ 53#)
9 Handstand Pushups
10 Toes to Bar
11 Squat Clean and Press (135#/ 95#)
12 Stone to Shoulder (145#/ 95#)
*This is completed like the "12 days of Christmas" song, so you do 1, 2-1, 3-2-1, and so on until you do the final round of 12-11- ... 3-2-1.
Intermediate:
1 Deadlift (315# for men/ 225# for women)
2 Squat Snatch (115#/ 80#)
3 Pull ups
4 Wall Balls
5 Ring Dips
6 Box Jumps (24"/ 20")
7 Burpees
8 KB Swings (53#/ 35#)
9 Handstand Pushups
10 Knees to Elbow
11 Squat Clean and Press (115#/ 80#)
12 Stone to Shoulder (115#/ 75#)
Beginner:
1 Deadlift (225# for men/ 155# for women)
2 Squat Snatch (95#/ 65#)
3 Pull ups or Jumping Pull ups
4 Wall Balls
5 Ring Dips or Bench Dips
6 Box Jumps (20"/ 16")
7 Burpees
8 KB Swings (35#/ 26#)
9 Pushups
10 Sit ups
11 Squat Clean and Press (95#/ 65#)
12 Stone to Shoulder (75#/ 60#)
Novice:
1 Deadlift (135# for men/ 95# for women)
2 Squat Snatch (45#/ 35#)
3 Pull ups or Jumping Pull ups
4 Wall Balls
5 Ring Dips or Bench Dips
6 Box Jumps (20"/ 16")
7 Burpees
8 KB Swings (35#/ 26#)
9 Pushups
10 Sit ups
11 Squat Clean and Press (45#/ 35#)
12 Stone to Shoulder (60#/40#)
* If you want to scale it down further, you can even just work through it once, from 12 to 1.
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w David Charbonneau --> A couple reps into the final round ... on the verge of death
Post Times to Comments
"The 12 Days of Awesomeness"
1 Deadlift (405# for men/ 275# for women)
2 Squat Snatch (135#/ 95#)
3 Chest to Bar Pull ups
4 Wall Balls
5 Muscle Ups (Obviously had to use rings)
6 Box Jumps (30"/ 24")
7 Burpees
8 KB Swings (70#/ 53#)
9 Handstand Pushups
10 Toes to Bar
11 Squat Clean and Press (135#/ 95#)
12 Stone to Shoulder (145#/ 95#)
*This is completed like the "12 days of Christmas" song, so you do 1, 2-1, 3-2-1, and so on until you do the final round of 12-11- ... 3-2-1.
Intermediate:
1 Deadlift (315# for men/ 225# for women)
2 Squat Snatch (115#/ 80#)
3 Pull ups
4 Wall Balls
5 Ring Dips
6 Box Jumps (24"/ 20")
7 Burpees
8 KB Swings (53#/ 35#)
9 Handstand Pushups
10 Knees to Elbow
11 Squat Clean and Press (115#/ 80#)
12 Stone to Shoulder (115#/ 75#)
Beginner:
1 Deadlift (225# for men/ 155# for women)
2 Squat Snatch (95#/ 65#)
3 Pull ups or Jumping Pull ups
4 Wall Balls
5 Ring Dips or Bench Dips
6 Box Jumps (20"/ 16")
7 Burpees
8 KB Swings (35#/ 26#)
9 Pushups
10 Sit ups
11 Squat Clean and Press (95#/ 65#)
12 Stone to Shoulder (75#/ 60#)
Novice:
1 Deadlift (135# for men/ 95# for women)
2 Squat Snatch (45#/ 35#)
3 Pull ups or Jumping Pull ups
4 Wall Balls
5 Ring Dips or Bench Dips
6 Box Jumps (20"/ 16")
7 Burpees
8 KB Swings (35#/ 26#)
9 Pushups
10 Sit ups
11 Squat Clean and Press (45#/ 35#)
12 Stone to Shoulder (60#/40#)
* If you want to scale it down further, you can even just work through it once, from 12 to 1.
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w David Charbonneau --> A couple reps into the final round ... on the verge of death
Post Times to Comments
December 9, 2011
Weekend WOD
Strength:
OFF
Conditioning:
"Amanda"
9-7-5 rep rounds of:
Muscle up
Squat Snatch (135# for men/ 95# for women)
Intermediate:
9-7-5 rep rounds of:
3 x Pull up (so 27-21-15)
3 x Dip (so 27-21-15)
Squat Snatch (95#/ 65#)
Beginner:
9-7-5 rep rounds of:
Pull up or Jumping Pull up
Dip
Squat Snatch (45#/ 35#)
Novice:
9-7-5 rep rounds of:
Pull up or Jumping Pull up
Bench Dip
Squat Snatch (PVC pipe/ Broomstick/ Light Bar) --> *Really focus on getting the technique of the movement
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w David Charbonneau
Post Times to Comments
OFF
Conditioning:
"Amanda"
9-7-5 rep rounds of:
Muscle up
Squat Snatch (135# for men/ 95# for women)
Intermediate:
9-7-5 rep rounds of:
3 x Pull up (so 27-21-15)
3 x Dip (so 27-21-15)
Squat Snatch (95#/ 65#)
Beginner:
9-7-5 rep rounds of:
Pull up or Jumping Pull up
Dip
Squat Snatch (45#/ 35#)
Novice:
9-7-5 rep rounds of:
Pull up or Jumping Pull up
Bench Dip
Squat Snatch (PVC pipe/ Broomstick/ Light Bar) --> *Really focus on getting the technique of the movement
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w David Charbonneau
Post Times to Comments
November 29, 2011
WOD Wednesday 11/30/11
Strength:
Post Weights and Times to Comments
Overhead Squat 3-3-3-3-3
Conditioning:
5 rounds of:
5 Squat Snatch (135# for men/ 95# for women)
12 KB swings (70#/ 53#)
Intermediate:
5 rounds of:
5 Squat Snatch (95#/ 65#)
12 KB swings (53#/ 35#)
Beginner:
5 rounds of:
5 Squat Snatch (45#/ 35#)
12 KB swings (35#/ 26#)
* If you are not able to do Snatches yet, practice. You may also substitute Overhead Squats for Snatches.
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
Strength WOD Demo w David Charbonneau
WOD Demo w David Charbonneau and Joey Marble
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
Strength WOD Demo w David Charbonneau
WOD Demo w David Charbonneau and Joey Marble
Post Weights and Times to Comments
October 30, 2011
WOD Monday 10/31/11
Strength:
Deadlift 5-5-5-5-5
Conditioning:
With a continuous running clock, complete as many rounds and reps as possible in 10 minutes of the following:
31 Double Unders
20 Pushups
11 Squat Snatch (95# for men/ 65# for women)
Intermediate:
20 Double Unders
10 Pushups
10 Squat Snatch (65#/ 45#)
Beginner:
20 Single Unders
10 Pushups
10 Overhead Squats (45#/ 35#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
Deadlift 5-5-5-5-5
Conditioning:
With a continuous running clock, complete as many rounds and reps as possible in 10 minutes of the following:
31 Double Unders
20 Pushups
11 Squat Snatch (95# for men/ 65# for women)
Intermediate:
20 Double Unders
10 Pushups
10 Squat Snatch (65#/ 45#)
Beginner:
20 Single Unders
10 Pushups
10 Overhead Squats (45#/ 35#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
Have a Safe and Happy Halloween!
Post Weight and Rounds to comments
October 27, 2011
WOD Friday 10/28/11
Strength:
Weighted Pullup: 5-4-3-2-1
Conditioning:
"Death by Squat Snatch"
- With a continuous running clock, do one squat snatch the first minute, two the second minute ... and so on, until you cannot complete the allotted number of reps for that minute.
Advanced: 135# for men/ 95# for women
Intermediate: 95#/ 65#
Beginner: 65#/ 45#
* If you cannot do squat snatch, practice squat snatch, use a power snatch for the WOD
* The weights are merely suggestions. If you do not feel comfortable with those weights, feel free to go even lower. This is supposed to be difficult though, you SHOULD NOT pick a weight that allows you to get 15+ minutes in this workout. If you get 15+ minutes using the advanced weights, you are an absolute BEAST.
WOD DEMO. * Remember, with the way this WOD is set up, the first few rounds of this video will be very uneventful. Skip to the last few minutes if your just interested in seeing squat snatch repetitions. In this video: 8 full rounds completed and 4 reps completed in the 9th minute.
Post Pull up Weights and Snatch Rounds and Reps to comments
Weighted Pullup: 5-4-3-2-1
Conditioning:
"Death by Squat Snatch"
- With a continuous running clock, do one squat snatch the first minute, two the second minute ... and so on, until you cannot complete the allotted number of reps for that minute.
Advanced: 135# for men/ 95# for women
Intermediate: 95#/ 65#
Beginner: 65#/ 45#
* If you cannot do squat snatch, practice squat snatch, use a power snatch for the WOD
* The weights are merely suggestions. If you do not feel comfortable with those weights, feel free to go even lower. This is supposed to be difficult though, you SHOULD NOT pick a weight that allows you to get 15+ minutes in this workout. If you get 15+ minutes using the advanced weights, you are an absolute BEAST.
WOD DEMO. * Remember, with the way this WOD is set up, the first few rounds of this video will be very uneventful. Skip to the last few minutes if your just interested in seeing squat snatch repetitions. In this video: 8 full rounds completed and 4 reps completed in the 9th minute.
Post Pull up Weights and Snatch Rounds and Reps to comments
Subscribe to:
Posts (Atom)