Tag Archives: snatch

Saturday 121117

Olympic 1) snatch: 20 minutes to max for day 2) clean and jerk: 20 minutes to max for day Movement Integrity/Midline/Skill NOT for time: 3 rounds 10 D-ball 2-hand shot put tosses, light, 5 each side (video) 10 hip touches, … Continue reading

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Tuesday 121106

This week marks the beginning of a 12 week modified Hatch (named for Gayle Hatch) squat cycle. You should have established a 1RM for each of the barbells squats, the low-bar, the high-bar and the front. ALL percentages in the … Continue reading

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Wednesday 121024

The pictures below are from a recent CrossFit-style competition called the WarriorZ Throwdown. This competition featured some heavy hitters including the likes of Jenny Lebaw (doing the push-ups) and Rebecca Voigt. Their presence I’m sure was appreciated by fellow competitors … Continue reading

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Tuesday 121016

Olympic 5 x 1 snatch > 80% of heaviest snatch from last week, rest 90-120 seconds Strength 4 x 3 strict press, as heavy as possible, rest 60 seconds front squat: 2 x 2 @ 85%, 1 x 1 @ … Continue reading

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Thursday 121011

Olympic 1) snatch: Within 15 minutes, 3 attempts at max for the day 2) snatch: 1 x 2 @ 70%, 2 x 1 @ 80%, 1 x 1 @ 90%, rest 2 minutes 3) 4 x 3 heaving snatch balance, … Continue reading

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Tuesday 121002

Olympic snatch: 20 minutes to max for day 4 x 1 snatch balance@ 90-100% (of snatch max for day), rest 60-90 seconds Strength 2 x 2 front squat @ 85%, rest 2-3 minutes Note: Front squat is based on 1RM … Continue reading

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Saturday 120922

Congrats to our own Amy Ottavinia on her podium finish. She killed the snatch/stone wod. Olympic snatch, 20 minutes to max for the day clean and jerk, 20 minutes to max for the day Conditioning 7 minute AMRAP: 7 deadlifts … Continue reading

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Thursday 120920

The crew at The Pump Games… Olympic 1) 5 x 1 3-position snatch, heavy as possible, rest 2 minutes 2) 4 x 1 power clean + 1 hang clean + 1 jerk (push or split) @ > 75%, rest 2 … Continue reading

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Tuesday 120918

Guerrilla girls, Amy, Erin and Mickey at The Pump Games this past weekend. Congrats to all my girls and to Amy for her podium finish. Olympic 1) 5 x 1, 3-position clean, heavy as possible, rest 2 minutes 2) 4 … Continue reading

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Tuesday 120904

Olympic 5 x 1 snatch deadlift + 1 snatch pull + 1 snatch, heavy as possible, rest 60 seconds Note: During the pull portion of the complex, do not extend at the ankles. Keep heels planted. Strength 1a) 4 x … Continue reading

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