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Snatch

782 WODS were found

Snatch is an extremely technical exercise that involves lifting the bar off the ground by bringing it over the head in one go. You need to know that learning the right technique is difficult and requires patience.

Mayhem Daily Wod – 21105

Mayhem Daily Wod - 21105
      MBS:



Snatch Push Press
8 Snatch Push Press
6 Snatch Push Press
4 Snatch Push Press
2 Snatch Push Press
*Building to a heavy set of 2.



Box Back Squat
8 Box Back Squat
6 Box Back Squat
4 Box Back Squat
3 Box Back Squat
*Go to parallel.
**Build to heavy set of 3.



Bench Press
8 Bench Press
6 Bench Press
4 Bench Press
4 Bench Press



Barbell Front Rack Step Up
10 Barbell Front Rack Step Up x 3 Sets
*5 Each side.
**This is for quality, not for load! Light foot touch on the way down.




Accessory Work
12 Ring rows (feet on box)
15 Med Ball GHD sit ups
10 Glute Ham Raises


 
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Wod Type: Mayhem Daily Wods
Movements: Back SquatBench PressBox Step-UpPush PressSnatch
Back Squat WodsBench Press WodsBox Step-Up WodsPush Press WodsSnatch Wods
Competitions:
Source: www.mayhemnation.com

Mayhem Daily Wod – 21927

Mayhem Daily Wod - 21927
       M30:

AMRAP 6 Minutes
12 Box/Chair Step Ups (Total)
18 Sit Ups
-rest 1 Minute-
AMRAP 6 Minutes
12 Glute Bridges
18 Alternating Leg V-Ups 
-rest 1 Minute-
AMRAP 6 Minutes
12 Box/Chair Step Ups (Total)
18 Sit Ups
12 Glute Bridges
18 Alternating Leg V-Ups


"Genie Minimal
AMRAP 6 Minutes
12 Alternating Hang Snatches (50/35)
18 Sit Ups
-rest 1 Minute-
AMRAP 6 Minutes
12 Alternating Dumbbell Hang Clean & Jerks (50/35)
18 Alternating Leg V-Ups 
-rest 1 Minute-
AMRAP 6 Minutes
12 Alternating Dumbbell Snatches (50/35)
18 Sit Ups
12 Alternating Dumbbell Clean & Jerks (50/35)
18 Alternating Leg V-Ups

 
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Wod Type: For Rounds/Reps (AMRAP)Mayhem Daily Wods
Movements: CleanJerkSit-UpSnatch
Clean WodsJerk WodsSit-Up WodsSnatch Wods
Competitions:
Source: www.mayhemnation.com

Monday 210920

Monday 210920
3 rounds for time of:



15-cal. row

12 power snatches

9 burpees



♀ 65 lb. ♂ 95 lb.



Post time to comments.

Compare to 170622.





Scaling:

This is a sprint. Reduce the reps and loading allow so that you can move quickly and with minimal rest.



Intermediate Option:

 3 rounds for time of:

15-cal. row

12 power snatches

9 burpees



♀ 55 lb. ♂ 75 lb.



Beginner Option:

3 rounds for time of:

12-cal. row

9 hang power snatches

6 burpees



♀ 35 lb. ♂ 45 lb.
Wod Type: For TimeMain Site Daily WODs
Movements: BurpeeRow (Rowing)Snatch
Burpee WodsRow (Rowing) WodsSnatch Wods
Competitions:
Source: www.crossfit.com

Mayhem Daily Wod – 21913

Mayhem Daily Wod - 21913
      M60:

3 Sets:
1:00 Max Reps Line Hops/Jumping Jacks
1:00 Max Reps Cossack Squats
1:00 Max Reps Box/Chair Step Ups
1:00 Max Reps Wall Walks
1:00 Rest


"Miracle Minimal"
3 Sets:
1:00 Max Reps Double Unders 
1:00 Max Reps Alternating Hang Dumbbell Squat Snatches (50/35)
1:00 Max Reps Single Dumbbell Box Step Ups (50/35)

1:00 Max Reps Wall Walks
1:00 Rest

 
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Wod Type: For Rounds/Reps (AMRAP)Mayhem Daily Wods
Movements: Box Step-UpDouble-UnderSnatchWall Climb/Wall Walk
Box Step-Up WodsDouble-Under WodsSnatch WodsWall Climb/Wall Walk Wods
Competitions:
Source: www.mayhemnation.com

Friday 210903

Friday 210903
Complete as many rounds as possible in 12 minutes of:



2 power snatches

4 power cleans

60 double-unders



♀ 105 lb. ♂ 155 lb.



Post rounds completed to comments.





Scaling:

This is moderately heavy and metabolically challenging at the same time. Reduce the load to allow quick sets on the barbell. Newer athletes should reduce the load and focus on the mechanics of the power snatch and power clean.



Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

2 power snatches

4 power cleans

60 double-unders



♀ 85 lb. ♂ 125 lb.



Beginner Option:

Complete as many rounds as possible in 12 minutes of:

2 power snatches

4 power cleans

60 single-unders



♀ 45 lb. ♂ 65 lb.
Wod Type: For Rounds/Reps (AMRAP)Main Site Daily WODs
Movements: CleanDouble-UnderSnatch
Clean WodsDouble-Under WodsSnatch Wods
Competitions:
Source: www.crossfit.com
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