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Components

Snatch Complex

Back Squat

Fran

Fran+

Settings

WOD

MONDAY 4.30.18

WU:

500M Row
Foam Roll
Banded Shoulder Distraction
Lacrosse Ball Mob
Glute Activation

1: Snatch Complex (On the 1:30 for 7 Sets)

Pausing Snatch Deadlift
Low-Hang Squat Snatch (Drop From Overhead)
Squat Snatch

Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the deadlift.

2: Back Squat (CUSTOM)

10 Reps @ 74%
8 Reps @ 79%
6 Reps @ 83%
4 Reps @ 87%
2 Reps @ 92%
Rest 2:00 between sets.
*Log 92% and notate

MC: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

MC2A: Fran+ (Time)

For Time:
21-15-9
Thrusters (115/80)
Chest to Bar Pull-Ups

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

Whiteboard:

Monday, April 30, 2018

Leaderboard

Men's Snatch Complex
Action Jackson	04/30/2018	7 x 1 @ 205 lbs
James Powlan	04/30/2018	7 x 1 @ 205 lbs
Ramsey Warner	04/30/2018	7 x 1 @ 185 lbs

Women's Snatch Complex
Erin Bonthron	04/30/2018	7 x 1 @ 135 lbs
Liz Salisbury	04/30/2018	7 x 1 @ 90 lbs
Maura Sobremesana	04/30/2018	7 x 1 @ 80 lbs

Male Athletes

1

Action
Jackson

9:30 AM CrossFit

7 x 1 @ 205 lbs

1

James
Powlan

4:30 PM CrossFit

7 x 1 @ 205 lbs

2

Juan
Baltierra

6:30 PM CrossFit

7 x 1 @ 195 lbs

3

Ramsey
Warner

9:30 AM CrossFit

7 x 1 @ 185 lbs

4

Josh
Randels

5:30 PM CrossFit

7 x 1 @ 145 lbs

5

Chris
Benedict

6:30 PM CrossFit

7 x 1 @ 140 lbs

5

Walter
Daumler

5:30 PM CrossFit

7 x 1 @ 140 lbs

6

Joe
Espinoza

4:30 PM CrossFit

7 x 1 @ 135 lbs

7

Christian
Nicolosi

5:30 PM CrossFit

7 x 1 @ 115 lbs

7

Jeff
Barninger

5:30 PM CrossFit

7 x 1 @ 115 lbs

8

Jordan
Rabold

6:30 PM CrossFit

7 x 1 @ 95 lbs

9

Matt
Kruzicki

6:00 AM CrossFit

2 x 1 @ 155 lbs

9

Philip
Bien

6:00 AM CrossFit

1 x 1 @ 105 lbs

Female Athletes

1

Erin
Bonthron

4:30 PM CrossFit

7 x 1 @ 135 lbs

2

Liz
Salisbury

9:30 AM CrossFit

7 x 1 @ 90 lbs

sloppy

3

Ellie
Carter

6:00 AM CrossFit

7 x 1 @ 85 lbs

3

Jocelyn
Amico

12:00 PM CrossFit

7 x 1 @ 85 lbs

3

kelly
prado

6:30 PM CrossFit

7 x 1 @ 85 lbs

4

Maura
Sobremesana

4:30 PM CrossFit

7 x 1 @ 80 lbs

5

Sarah
BARTLES

9:30 AM CrossFit

7 x 1 @ 60 lbs

6

Alysia
Ramos

6:30 PM CrossFit

7 x 1 @ 55 lbs

6

michelle
delaney

6:30 PM CrossFit

7 x 1 @ 55 lbs

back = baby

7

Destiny
Babb

5:30 PM CrossFit

7 x 1 @ 45 lbs

Working on form