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Power Snatch

Metcon

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WOD

Thur 4-4-19s

1: General Warm Up 4

Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
10 Squats
20 leg swings each leg
30 sec. lunge stretch each leg
20 Torso twists (with KB)
12 Yoga push ups (hold head through the arms to finish)

2: Power Snatch (Find 1RM (15:00))

3: Metcon (AMRAP - Reps)

EMOM 24:00
rd1: Max reps - Snatch (115/75)
rd2: Max calories - Row
rd3: Plank

Scoring:
Plank = 1 rep for every 10 seconds. 6 reps max per minute.
Add total snatch reps, calories, and plank points for total score.

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

Whiteboard:

Thursday, April 04, 2019

Athletes:

Leaderboard

Power Snatch
Jake Johnson		1 x 1 @ 205 lbs
Mike McIntosh		1 x 1 @ 195 lbs
John Richey		1 x 1 @ 195 lbs

Athletes

1

Casey
Craig

4:30 PM WOD

2 x 1 @ 225 lbs

2

Billy
Montgomery

5-7 AM Open Gym

1 x 1 @ 215 lbs

3

Joe
Chase

6:30 PM WOD

1 x 1 @ 195 lbs

4

Andy
Wodtiger

3:30 PM WOD

1 x 1 @ 185 lbs

4

Dave
sWolcott

3:30 PM WOD

1 x 1 @ 185 lbs

4

Michael
Keefer

12:00 PM WOD

1 x 1 @ 185 lbs

5

Bjoern
Bollmann

4:30 PM WOD

1 x 1 @ 175 lbs

6

Tony
Moul

4:30 PM WOD

1 x 1 @ 165 lbs

7

Antonio
Nuzzi

6:30 PM WOD

1 x 1 @ 155 lbs

7

Paul
Jones

4:30 PM WOD

1 x 1 @ 155 lbs

7

Shawn
Johnson

9:30 AM WOD

1 x 1 @ 155 lbs

8

James
Mullins

12:00 PM WOD

1 x 1 @ 145 lbs

9

Jeffrey
Lowe

6:30 PM WOD

1 x 1 @ 140 lbs

10

Melissa
Maurer

6:30 PM WOD

1 x 1 @ 125 lbs

11

Veronica
Wilcox

12:00 PM WOD

2 x 1 @ 105 lbs

11

Jess
morgan

4:30 PM WOD

1 x 1 @ 105 lbs

12

Nikki
Nelson

9:30 AM WOD

1 x 1 @ 102 lbs

13

Andy
Frank

12:00 PM WOD

1 x 1 @ 95 lbs

13

Colton
Brooks

4:30 PM WOD

1 x 1 @ 95 lbs

13

Jenni
Bollmann

3:30 PM WOD

1 x 1 @ 95 lbs

NOT my day today - so sore

14

Shawnette
Anderson

9:30 AM WOD

3 x 1 @ 85 lbs

15

Lynette
Hawkins

12:00 PM WOD

1 x 5 @ 80 lbs

15

Jody
Chase

6:30 PM WOD

1 x 1 @ 80 lbs

16

Sarah
Taylor-Green

4:30 PM WOD

2 x 2 @ 72 lbs

17

Susan
Taylor

5:30 PM WOD

5 x 1 @ 70 lbs

17

Claire
Nettleton

3:30 PM WOD

1 x 1 @ 70 lbs

probably did about 4

18

Hayli
Librande

9:30 AM WOD

1 x 1 @ 65 lbs

18

Joy
Conley

12:00 PM WOD

1 x 1 @ 65 lbs

18

Tiana
Aldana

12:00 PM WOD

1 x 1 @ 65 lbs

19

Madeline
Nowell

6:30 PM WOD

1 x 1 @ 60 lbs

20

Caroline
Nettleton

3:30 PM WOD

1 x 1 @ 55 lbs

20

Livie
Foley

9:30 AM WOD

1 x 1 @ 55 lbs

21

Ona
Lisa Wolcott

12:00 PM WOD

1 x 1 @ 50 lbs

Just not confident in strength right now 👎🏼

22

Marnie
Jewell

12:00 PM WOD

1 x 1 @ 45 lbs