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Components

Hang Power Snatch

Ring Dips

Hollow Rocks

Squat Snatch

Metcon

Metcon

Metcon

Settings

WOD

01/13/16

Warm-up

A: Coaches Choice

Competition Warm up

B:

a. GHD 1×15 then 3×12 with 20/14lbs wallball
b. 3 Rounds
21 Wallballs
7 Burpees to 12″ target

Strength

C: Hang Power Snatch (5 x 2 @ 75%)

Extra Work

D1: Ring Dips (3 x 12 w/ 35/20)

D2: Hollow Rocks (3 x 10 with 10 sec hold at end)

Competition Strength

E: Squat Snatch ( 3×5 @70-80% )

Conditioning

F: Metcon (AMRAP - Rounds and Reps)

AMRAP in 10 Mins

8 Sumo DeadLift 185/115
10 Burpee's Over Bar
12 Toes 2 Bar

Competition Conditioning

G: Metcon (Time)

For time:

35 Burpees to 6″ target
25 Clean and jerk 135/95lbs
15 Parallette HSPU

Competition Extra Work

H: Metcon (AMRAP - Rounds and Reps)

AMRAP 4 minutes x2

20 KB swings 70/53lbs
20 Push ups

Rest 3 minutes between AMRAP

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, January 13, 2016

Leaderboard

Men's Hang Power Snatch
Juan Chavez	01/13/2016	1 x 2 @ 170 lbs
Private	07/31/2014	1 x 2 @ 155 lbs
Michael Gayle	08/26/2015	1 x 2 @ 135 lbs

Women's Hang Power Snatch
Katie Wright	05/09/2018	1 x 2 @ 85 lbs
Lindsay Green	07/31/2014	1 x 2 @ 75 lbs
Kat Rummell	08/26/2015	1 x 2 @ 70 lbs

Male Athletes

1

Juan
Chavez

5:30 PM CrossFit

1 x 2 @ 170 lbs

2

Roberto
Diaz

9:15 AM CrossFit

1 x 2 @ 165 lbs

3

Alberto
Fabian

9:15 AM CrossFit

1 x 2 @ 155 lbs

4

Kirk
Moore

5:15 AM CrossFit

5 x 2 @ 145 lbs

135 x 4, 145 x 1

5

James
Edmead

5:15 AM CrossFit

5 x 2 @ 135 lbs

5

Michael
Carney

5:15 AM CrossFit

5 x 2 @ 135 lbs

5

JOSE
MELENDEZ

4:30 PM CrossFit

4 x 2 @ 135 lbs

5

Christopher
Mink

5:15 AM CrossFit

1 x 2 @ 135 lbs

5

jaron
Becerra

6:15 AM CrossFit

1 x 2 @ 135 lbs

1 @ 95 lbs 1 @ 105 lbs 1 @ 115 lbs 1 @ 125 lbs

6

Gary
Bowker

4:30 PM CrossFit

3 x 2 @ 125 lbs

7

Jason
Eldred

5:30 PM CrossFit

5 x 2 @ 115 lbs

7

Fred
McDaniel

9:15 AM CrossFit

1 x 2 @ 115 lbs

4 x 2 - 95

7

Jason
Bell

5:30 PM CrossFit

1 x 2 @ 115 lbs

7

Zach
Bogle

5:15 AM CrossFit

1 x 2 @ 115 lbs

8

Bill
Thompson

6:30 PM CrossFit

5 x 2 @ 105 lbs

8

Brian
Cresswell

9:15 AM CrossFit

5 x 2 @ 105 lbs

8

Roger
Gauvreau

6:30 PM CrossFit

5 x 2 @ 105 lbs

9

Brian
Wilcox

6:15 AM CrossFit

5 x 2 @ 95 lbs

9

Charles
Lafkoff

9:15 AM CrossFit

5 x 2 @ 95 lbs

9

Jeff
Peltier

5:15 AM CrossFit

1 x 2 @ 95 lbs

back issues

10

Anil
Hussain

5:30 PM CrossFit

3 x 2 @ 85 lbs

11

Don
Kennedy

9:15 AM CrossFit

5 x 2 @ 75 lbs

11

George
Ho

9:15 AM CrossFit

2 x 2 @ 75 lbs

Female Athletes

1

Tiffany
Bell

5:30 PM CrossFit

1 x 2 @ 105 lbs

2

Leslie
Eldred

5:15 AM CrossFit

4 x 2 @ 95 lbs

1st set at 85#

2

Allison
Muhlbauer

5:15 AM CrossFit

1 x 2 @ 95 lbs

3

Brie
Gomez

4:30 PM CrossFit

5 x 2 @ 85 lbs

no max

3

Brittany
Powell

6:30 PM CrossFit

1 x 2 @ 85 lbs

4

Krista
Bendele

6:30 PM CrossFit

5 x 2 @ 75 lbs

4

Ashley
Womack

5:15 AM CrossFit

3 x 2 @ 75 lbs

5

Monica
Terrell

5:30 PM CrossFit

5 x 2 @ 70 lbs

6

Brenda
Andrews

9:15 AM CrossFit

1 x 2 @ 65 lbs

7

Larissa
Franco

9:15 AM CrossFit

1 x 2 @ 60 lbs

8

Linda
Ramos

9:15 AM CrossFit

5 x 2 @ 50 lbs

40# to work form

8

Lindsey
McDaniel

4:30 PM CrossFit

5 x 2 @ 50 lbs

8

Rosemary
Imbert

4:30 PM CrossFit

4 x 2 @ 50 lbs