Mon, 24 Jan 2011

Squat snatch (from high hang)
Level 0: technique, up to 5×5 (may need to scale to power snatch)
Level 1: 5×5 (increasing load if required)
Level 2+: 5×3

Cash-out (untimed)
20 GHD hip extension
20 GHD sit-ups
15 HSPU
15 Turkish get-ups
10 Pistols (each side)
10 Strict pull-ups

By Adam · In WODs

3 Responses to “Squat Snatch”

1. Anthony Smith says:

   January 24, 2011 at 2:55 pm

   6am
   
   Name; Weight
   
   Andy L – 40
   Christian – 50 x 4, 60 x 1
   George I – ??
   John K – 50
   Tim W – 40
   Vanessa – 15 x 2, 17.5 x 2
   Jess – 20,25,30,30,35(f)
   Beck – 15,15,20,20,20
   Kate – 15
   Peter C – Technique
   Kuba – 20
   Celide – 15 x 2, 17.5 x 2
   Kaaren – 15/20 x 4
   Aaran – Technique
   Michele – Technique
   Arwen – Technique

   Big class this morning, which was excellent to see.
   
   A lot of progress being seen with technique, and sensible loads being used.
   Welcome to Michele and Aaran for there first classes.

   12.30pm
   Ben B – Technique
   Clare – 15
   Gianna – 15, 25 x 4
   Peter W – 50,55, 60 x 3
   Peter C – Technique
   Toni – Technique

   A lot of improvement made as the class went along. It’s great seeing people wanting to get better with their oly lifting
2. Adam Stanecki says:

   January 24, 2011 at 3:35 pm

   Great effort, everyone!
3. Brodyn Reed says:

   January 24, 2011 at 7:37 pm

   1730

   Name – Weight(Kg)

   TrishP – 15, 17.5, 20, 22.5, 22.5
   Bron – 15, 17.5, 20, 22.5, 2.5
   NickD – 5X5@25
   ChrisL – 5X3@55
   Sal3rd – 60, 65, 70
   AdamG – 40,40,40,50,50
   ChrisM – 20,20,40,40,40
   Beats – 15, 20, 20, 20, 20
   Elif – 15, 20, 20, 20, 20
   Aran – 5X5@25
   TomG – 40,40,40,40,40

   1830
   BrendanH – 40, 45, 50, 50, 50
   DavidC – 20, 20, 30, 30, 30
   DanS – 15, 15, 12.5, 12.5, 12.5
   GinaD – 15, 15, 15, 15, 15
   Focused groups tonight, everyone lapped up some advice from BenC and got the Snatch happening! Good job errrrbody!