Friday, January 25, 2013

Return of the Snatch Ladder

Pre:
10 min. MWOD (rogue wraps)
Practice Double Unders and Handstands 5 minutes.
Perform 25 Handstand Push-Ups for time, at the top of each minute 20 Double Unders (1:45)
Burgener Warm-Up
Skill Transfer
Practice Snatch

WOD:
10 min. AMRAP
30 Snatches @48.3kg
30 Snatches @62.3kg

Post:
5 min. on the minute 2 Heaving Snatch Balance @52.3kg
5 Rounds Unbroken of
20 sec. Side Plank (lt. arm)
20 sec. Plank
20 sec. Side Plank (rt. arm)

Matt:
30 Snatches @48.3kg
11 Snatches @62.3kg
10 Reps higher than last time

This is a modified version of the Snatch Ladder from last year's open, the weights are a different.  On March 1st, 2012 I only had a 8.3kg Bar, 2-20kg plates, 2-5kg plates and 2-2kg plates so I used 48.3kg and 62.3kg.  I have more plates now and if I wanted to I could start with 75lbs instead of 105lbs,  but I wanted to work with the same loads to see if I have improved.  The RX snatch ladder is:
10 min. AMRAP
30 Snatches @75lbs
30 Snatches @135lbs
30 Snatches @165lbs
As many reps as possible @ 210lbs



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