Tag Archives: power snatch

Workout of the day for Thurs 7th Feb


Workout of the Day – CrossFit

A) Barbell Cycling – Power Snatch

21-18-15-12-9-6-3, reps

B) Midline and Stability Work

3 – 5 Rounds
20/20 Side plank with kettlebell
20/20 Star plank
60 Second weighted plank
5-10 Strict toes to bar/rings

Workout of the Day – MetCon Class

15-12-9-12-15 reps for time:
Dumbbell floor press
6 Sandbag cleans between sets

The CrossFit Open is coming & Workout of the day for Tues 30th Jan


The 2018 Reebok CrossFit Open is coming…


Workout of the Day – CrossFit

A) Barbell Cycling – Power Snatch

27-21-15-12-9-6-3 reps

*Your starting weight for 27 reps should be the weight you did last week for 21 reps

B) Midline and Stability Work

Workout of the Day – MetCon

“Sandbag Cindy”
20 minute AMRAP:
5 Sandbag cleans – Pick a challenging load
10 Push-ups
15 Air squats

Workout of the day for Thursday 11th January – Barbell Cycling

Barbell cycling is found in CrossFit when we have to move barbells for multiple reps, in particular the snatch or clean & jerk.

It can be very tricky to learn, especially when you have so much other stuff to think about with the olympic lifts! The focus today is to practice bar control, positions and to build in mechanics and consistency when cycling through reps.

Here are some key tips…

On the ascent:
– Keep the bar close to the body
– Aggressive turn over to ensure a strong lock out overhead (punch the bar up!)
– Slight push-back of the hips to reach a quicker power position

On the descent:
– Shoot the hips back
– Get the elbows over the top of the barbell quickly and the keep the bar close to the body.
– Clear the knees, keeping almost vertical shins.
– Stay back on the heels, especially as fatigue begins to set in.

Touch Points on the descent

You will need to understand how many “touch points” the bar will have on the descent and also learn how different weights will influence this.

If you are comfortable going straight down while maintaining good positions and bar control (and having no contact with the bar at hip/thigh) then this is a faster way to cycle reps.

However as weight increases you may be required to have a touch point at the hips or thigh in order to help control the weight back to the floor without being pulled out of position.

Check out the video below of two CrossFit Games Champions going head to head on a 50 rep version of “Isabel“. In the video you will see Sam Briggs (in the black vest) touch the bar at the thighs during the decent, while Annie (in the red vest) went straight down with no touch point.


Workout of the Day – CrossFit

A) Barbell Cycling

21-18-15-12-9-6-3 reps of power snatch

*Start light and add load with each round. MUST BE UNBROKEN!
*Focus will be on cycling the movement well and building confidence moving the barbell with higher rep schemes.

B) Midline and stability work
3-5 rounds for quality:
45 seconds left side plank
45 seconds right side plank
10 Scap push-ups (use a band if needed)
2 Lengths bottom up kettlebell carry

Workout of the Day – MetCon

Every minute, until failure, alternate between:
1) 14/18 Calorie row
2) 1 Round of “Cindy” (5 pull-ups, 10 push-ups, 15 air squats)
*40 minute cap


Workout of the Day – CrossFit

A) Snatch clusters
5 rounds, with 90 seconds rest between rounds, of:
1 Power snatch
10 seconds rest
1 Power snatch
10 seconds rest
1 Power snatch
10 seconds rest
1 Power snatch
*As heavy as possible with good form

B) Suicide sprints
Row: 8 x 30 seconds on : 30 seconds rest
Rest 3 minutes
Assault bike: 8 x 30 seconds on : 30 seconds rest

Workout of the Day – MetCon Class

For time:
1 Mile run
50 Push-ups
50 Toes to bar
50 Kettlebell swings 24/16kg
1 Mile run

Step up

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Take a deep breath and step up to the bar!

Workout of the Day:

A: Back squat:
-8 sets of 2 reps with 80% of your 1 rep maximum weight.
-1 min rest between sets.
-Pick a partner (or two), select the same weight, and cycle through quickly with no rest between sets

B: As many rounds as possible in 10 mins of
30 Double unders
15 Power snatch 35/25kg

Turn around and face the bar……

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Ant, there is no point in trying to think happy thoughts, just turn around and face the bar and lets Snatch that sucker……. 2 times.

So its skills day today. We will of course be concentrating on the Oly Lifting side of things. We want you to work on the Snatch and more importantly, the 2 Position Snatch. So can you move those hips fast enough underneath the bar for the second time around? We will find out today.

WOD

2 Pos Power Snatch

 

 

Can you pick up 1.5 x You……. lots of times ???

Lets go back in time to the regionals last year. Cast your mind back and remember a time when competitors had to do Deadlifts and Box Jumps.

Today is the day you can show us how you fare against this workout (only slightly lighter weight though). But you can tell all your friends that you can pick up you, plus a half.

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WOD

21-15-9

Deadlift 1.5x Bodyweight

Box Jumps 24/18″

Day 11 – Randy

On the 11th day of CrossFit, my trainer gave to me…75 snatches on a bar with 35 kg.

Power snatch is ground to overhead in 1 movement, another great workout for improving technique.

How many people have done all the workouts so far? Post to comments.

Workout of the Day:

“Randy”
For time:
75 Power snatches – 35/25kg


Reminder, drinks tomorrow will be from 8pm-ish at 1802 next to Docklands Museum along West India Quay