Today’s WOD (work out of the day) CrossFit Tidal Wave in Galveston works on the movements from it’s Gymnastics curriculum during a Strength Deload week. These movements will include handstands or the progression of a handstand and snatches. Handstands and Snatches Strength WOD Every minute on the minute 1minute Handstands Practice (Focus on progressing to…
Today’s WOD Split Squats and Snatches Strength WOD 4 x 10 Bulgarian Split Squats -work up to a heavy starter, use the same weight for all 4 – Use heavy KB/DB per hand In the back squat, the limiting factor is typically the lower back. In the front squat, it’s the upper back. In the…
Today’s WOD Snatches and Core Circuit For time: 30 Pull-Ups 20 Jump Squats 10 Snatch (135/75 lbs) 20 Pull Ups 30 Jump Squats Step 1: Initial Position Stand up holding barbell with wider-than-shoulder-width grip Stick chest out and pull shoulders back; maintain this position throughout movement Push hips back, keeping bar against body Slide bar…
Today’s WOD Step Ups and Snatches Strength WOD 3 Sets A1) Weighted Step-ups 01X1 6 reps; 20sec tranistion A2) Double Unders 1min ; rest 15sec MetCon EMOTM 15mins 3 DB Snatches R&L (45/25) 6 Knees to Elbows Your dumbbell snatch is as slow as molasses and feels more like a shoulder press than the speedy…
Today’s WOD Front Rack Split Squats and Snatches Strength WOD 4 sets of: A1) Front rack split squats 31X1 8-10 reps per leg; rest 30sec A2) Double Unders 30 sec; rest 1min WOD 3 Rounds 5 TNG Power Snatch + OHS 5 NPBBJ (24/20”) 5 TNG Power Snatch + OHS 1min Rest Weight and Time…
Today’s WOD Snatch Complex and Man Makers Strength WOD EMOTM 1 Hang Power Snatch + Over Head Squats This complex is straight forward. The movements that combine to make this complex work on a stable and strong overhead position. Recently some of my athletes have been missing the catch in the snatch, through no fault…
Today’s WOD Snatches and Tabata SWOD 5 x 3 Snatch Snatch Tips The snatch is a very technical lift. It’s also meant to be done very explosively. Anything that’s technical and explosive should be done for sets of 1-3. Eventually if you get good at them you could do as many as five or six…
WOD C & J and KB Snatches SWOD 1.1.1.1.1.1 Clean and Jerks WOD 5 KB Snatches R&L (44/26) 5 KB 1 arm Swings 5 KB Bottoms Up Presses Bottoms Up Press First of all, take a weight that is significantly lighter than your usual military press weight (Believe me, it’s a whole different ball…
Today’s WOD DB Snatches and 400m Runs 6 DB Snatch and L-R Lunge (45/25) 10 Ring Rows 400m Run 5 rounds How to Dumbell Snatch Preparation Stand with feet apart and toes pointing outward slightly. Position dumbbell in front of thigh with knuckles forward. Execution Squat down with back arched and lower dumbbell between…