#pause snatch

[joeybagodonuts77]

...you know you've got far too much Russian weightlifting on your Instagram feed when you go to a crossfit class and do this... 😂

[cobraftraining]

Day 47

WOD 131108:

BBG

Snatch with pause 2″ off floor:

1X3@60%, - 120 UB

1X3@70%, - 140 UB

1X3@75%, - 150 UB

3X3@80-85% - Missed at 165, decided to skip it. (2hrs of sleep 2 days prior)

– rest 60-90 sec.

Strength

- X

1a) 4X8 GHD Weighted Hip Ext – heaviest possible, rest 60 sec. 1b) 4X2 Drop Snatch (no dip-drive, no foot movement, feet in landing pos) @ 60%-70% – rest 60 sec. 1c) 3X3 (ea. arm) BB TGU – heavier than last week, rest 60 sec.

Conditioning

- X

10 minute AMRAP of:

15 Strict/Kipping Deficit HSPU 2/1″ (perform strict reps in a ME/UB set until failure, then switch to kipping for the remainder of each set) 30 BB Weighted Split Jumps 65/45# (each jump counts one rep)

[cobraftraining]

Day 21 #theoutlawway #2014

WOD 130923:

BBG

1) 15 minutes to establish a 3RM Pause (3 counts @ bottom of knee) Snatch. - 155 (2F), 155

2) Pause (3 counts @ bottom of knee) Snatch: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1 - 140, 150, 155

3a) 6X5 Snatch Grip Deadlift with Pause at Bottom of knee (5 counts) – heaviest possible, rest 60 sec. - 165-175-175-175-175

3b) 6X5 Pendlay Row – heaviest possible, rest 60 sec. - 135-155-165-165-175

Conditioning

10 min AMRAP of:

100′ Shuttle Run (50′ down/50′ Back) 30 Lateral Jumps 14″ 100′ Shuttle Run (50′ down/50′ Back) 15 C2B Pull-ups - X, took this out, shoulders were feeling funky #trainsmart

4 rounds ish (w/o the pull ups)