For time-3RFT7 Hang Snatches7 Power Snatches7 Full Squat Snatches165/110 (That’s heavy!)And 7 RFT3 OH Squats (about 75% of 1RM)9 Strict Pull-ups12 Box JumpsMake sure you know how to snatch and do it light while you’re learning!
Tag Archives: workout of the day
4-25-2023 Workout
Always go the extra mile.
4-23-2023 Workout
Workout of the day with thrusters, pullups, deadlifts, push press, RFT, toes to bar, hang power snatch
10-22-2021
I Love this Bar TRAIN PART 1:1a) 2×3 Power Snatch1b) 2×3 Push Press *Score = Heaviest Load PART 2: AMRAP 7:Power Snatches (115/85) On the Minute:7 Toes to Bar Rest 6 Minutes AMRAP 7:Bar-Facing Burpees On the Minute:7 Push Press (115/85) [Kilos = 52/38] *Score = Athletes will log Reps of Power Snatches and RepsContinue reading “10-22-2021”
10-21-2021
5k Karen Okay, so there isn’t quite a decent way to do wall balls in the gym yet….. But wall balls are identical to thrusters so here is the modified version: TRAIN 5 Rounds:1k Run30 Very Light Thrusters (Barbell only 45/35) [Kilos = 9/6] *Score = Time it takes to complete the workout Time Cap:Continue reading “10-21-2021”
10-20-2021
On Repeat TRAIN On the 2:30 x 10 Rounds:10 Hang Power Cleans (135/95)30 Double Unders500 Meter Bike [Kilos = 61/43] *Score = Athletes will enter split times for all 10 rounds. Overall score will be the Sum Total of all splits.
7-28-2021
For time-3RFT7 Hang Snatches7 Power Snatches7 Full Squat Snatches165/110 (That’s heavy!)And 7 RFT3 OH Squats (about 75% of 1RM)9 Strict Pull-ups12 Box JumpsMake sure you know how to snatch and do it light while you’re learning!
7-26-2021 Workout
Always go the extra mile.
7-23-2021 Workout
Workout of the day with thrusters, pullups, deadlifts, push press, RFT, toes to bar, hang power snatch