Name: Playbook - Simply Mander - Power Snatch/Posterior + For Time
Uploaded: 2022-09-09T23:30:34.949Z
Duration: 38 min
Description: Power Snatch/Posterior + For Time

Cayla

Treva

Julie

A. One set every 2:00 for 5 sets: building to a heavy single power snatch 

B. 4 sets:
10-12 RDL 

C. For time:
400m run
20 shoulder to overhead
25 calorie bike
50 russian KBS

- feet shoulder width apart 
- wide snatch grip 
- hinge at the hips and drive your feet into the ground to bring the barbell up overhead with hips staying above parallel

Power snatch

- Start with dumbbells in your hands
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

For time: 
400m run
20 shoulder to overhead
25 calorie bike
50 russian KBS

- Run at a good pace for you 
- Increase speed and intensity as you progress
- Land over mid foot
- Engage your core
- Loose hands/shoulders

Running

Feet shoulder width apart, brace your core and use a small dip and drive to press the barbell overhead. No re-bending under the barbell.

Barbell push press

- Work for time, distance, or calories
- Increase speed as comfortable

Bike erg

- Hinge the hips holding a KB with both hands
- Push your hips forward engaging your glutes
- Swing the KB up to shoulder height

KB Russian swings

For Time:

Power Snatch/Posterior + For Time

Hang clean + interval thruster work

12 min AMRAP

Intervals + Power clean/running

Nancy

Front Squat + Endurance Metcon

Eeerrrrmmmaaaggaaahh!!!
So good! Awesome sweat! 🥵

Ashley

So good. Bawling by the end, lots of loss over here: my aunt is dying and my FIL recently became a paralyzed after a fall off a ladder. Thanks for the therapy :)
It was a good session 💕

Lower body strength glute/quad focus + AMRAP

Push Press 1RM + For Time

Michael

16 MIN AMARAP

Jessica

I’m dead, like this is my spirit 💀 🔥

Bench Press +  Endurance

Did hang cleans and hit 125# 
5 rounds assisted squats for wod

Awesome! I added 10 box jumps each round and increased the time to 15 minutes. First CrossFit style workout in over a year. Dead.

Kristina

Bre Sobotka

Power clean + 8 MIN AMRAP (quick workout)

Back squat + 12 Min AMRAP + Core

Add this as a finisher to my lifting session and those burpees got me 😭🔥

Madi

10 min AMRAP

Strict Press 1RM + 12 min AMRAP

20 min interval work

Heavy Clean & FS/Burpee Over Bar

Endurance/barbell cycling/core

Squat clean/jump rope + 3RFT

Push press & running/T2B

Crossfit "Ingrid" benchmark

5 rounds for time

For Time

4 sets (intervals)

3 RFT (quick burner)

EMOM + Push press + Metcon

16 min AMRAP

Luciana

Heavy Snatch + Metcon

Back Squat / Strict press / Metcon

For time Chipper

Heavy power snatch + metcon + endurance

Another great workout!! 🥵🥵 Love the barbell workouts so far!

Power Snatch/Posterior + For Time

Community

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