Tag

powersnatch
Warmup Easy jog 200m Quad Stretch Knee to Chest Solider KicksMedium Jog 200m Side Lunge Walking Samson Walking SpidermansFast Jog 200m Push-up to Down Dog Air Squats Slow Burpees Crossover Symmetry – Hip and shoulder activation program Strength 9-7-5-3-1 Backsquat – build to a heavy 1 rep WOD 5 Rounds:9 Toes to Bar15 Wallballs (20/14)...
Warmup Active stretching for 30 seconds Quad Stretch Active Spidermans PVC Pass Throughs Side Lunges Air Squats PVC Pass Throughs (More Narrow) Push-up to Down Dog Active Samson PVC Overhead Squats Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Stiff-Legged...
Warmup 200 Meter RunQuad StretchKnee to ChestSolider KicksSide LungeCradle StretchWalking SamsonWalking SpidermansWalkouts3 Air Squats + Broad JumpHigh KneesButt KickersSkip for HeightSkip for DistanceModified Barbell Warmup5 Good Mornings5 Back Squats5 Elbow Rotations5 Snatch Grip Push Press5 Overhead Squats5 Snatch Grip Deadlifts Strength Snatch from hip40% of 1RM – 1 set of 3 reps50% of 1RM –...
Warmup Active Spidermans PVC Pass Throughs Active Samson PVC Pass Throughs (Slightly More Narrow) Push-up to Down Dog Slow PVC Overhead Squats Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Stiff-Legged Deadlifts Strength Power Snatch – 5 sets of 3...
Warmup Row 400 m5 Push-up to Down DogSpidermansSamsonDouble-under practice (or 50 single unders) Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Stiff-Legged Deadlifts Strength Strict Press 5 sets of 3 reps WOD 4 RFT (rounds for time) 21 cal row...