Daily WOD – May 2, 2012

Explosion is crucial to the power snatch.

Complete 2 rounds for time of:

  • 400m run
  • 21 power clean (115/75#)
  • 400m run
  • 21 power snatch (115/75#)

WOD Notes: The weight you use should not exceed 75% of your 1RM power snatch.

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This Post Has 13 Comments

  1. Nikki

    Results from breakfast club
    Lindsey 17:57 (45)
    Matt 19:06 (75#)

  2. Laurie

    What’s the difference between a clean vs. a power clean / snatch vs. power snatch? I’ve looked at a couple of videos and don’t see a difference. Does it have to do with the depth of the squat? Mmmm.

  3. Nikki

    Laurie – the word “power” before an olympic lift means that you don’t have to catch the bar in a full squat position. You can catch the bar with your knees just slightly bent (also called a quarter squat). So, today’s power cleans will start from the floor and end on your shoulders with your knees slightly bent. The power snatch will start from the floor and end overhead with your knees slightly bent. By not making you squat each time, it will be easier on your legs and also go a little faster.

    As a side note – if the word “hang” precedes an olympic lift, that means the lift starts with the bar just above your knees, instead of starting off the floor. I hope that helps!

  4. Laurie

    Thanks Nikki!! Is there any way you can add a “Glossary” to the site as well as a link to the Crossfit main page? I’m constantly accessing this site for demo videos. Thanks!

  5. Tiana

    I’m going to make this one up tomorrow. My knee needs the rest.

  6. John

    Results:
    Killa 17:30 (200 m)
    Natalie 25:33 (35)
    John C 25:57 (45)
    Mark 13:44 (65)
    Craig 14:55 (115)
    Tanner 17:47 Rx
    Jimbo 22:57 (95)
    John W 13:10 (GHD 30 SU+BE)
    Chris R 15:49 (65)
    Chris C 15:47 (95)
    Laurie 16:52 (45)
    Karen 21:26 (50 DU, 70, 65)
    Jerry 18:24 (45, 200m)
    Kim 17:47 (3×35, 1×45)

    1. Laurie

      So, Craig and Tanner were the only ones to do the entire workout Rx? You boys are incredible!!

  7. Cragle

    This one hurt in a good way!
    O’Neill’s Results:
    Barb 20:07 (45#)
    Scott 18:51 (95#)
    Cragle 17:03 Rx

    1. Barb O'Neill

      I don’t mean to complain but I did #55…just saying.

  8. Cragle

    This is my last post before regionals begin just wanted to say: Kill it, Nik. You got this!

  9. Nikki

    Thanks Cragle!!

  10. tanner

    Laurie I’m angry because I tanked on this thing!! Craig destroyed me.

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