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Components

Snatch Grip 3 Positio ...

Pull-ups

Pendlay Row

DB Incline Two Arm Rows

Metcon

Settings

Workout

04/19/19

Warm-up

A: Metcon (No Measure)

5 Min Shoulder/Hip Mobility

2 Rounds

15 BB Good Mornings 45/35
10 Muscle Snatch 45/35
10 OHS 45/35
10 Toes 2 bar

Strength

B1 : Snatch Grip 3 Position Deadlift (5 x 2 )

pause at shins, 2" below knee, mid thigh

B2 : Pull-ups (5 x 10 (Unbroken) )

Extra Work

C1 : Pendlay Row (3 x 10 )

C2 : DB Incline Two Arm Rows (3 x 10 )

Conditioning

D : Metcon (AMRAP - Rounds and Reps)

10 Min AMRAP

10 DB Push Press 35/20
15 Back Ext./ Superman's
20 Double Unders / 60 Singles

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

Whiteboard:

Wednesday, April 19, 2017

Leaderboard

Men's Snatch Grip 3 Positio ...
No male leaders to show...

Women's Snatch Grip 3 Positio ...
No female leaders to show...

Male Clients

1

Kirk
Moore

5:15 AM CrossFit

1 x 2 @ 195 lbs

2

Jason
Eldred

5:30 PM CrossFit

3 x 2 @ 135 lbs

2

Private

5:15 AM CrossFit

2 x 2 @ 135 lbs

2

jaron
Becerra

5:15 AM CrossFit

1 x 2 @ 135 lbs

2

Willie
Ramos

4:30 PM CrossFit

1 x 2 @ 135 lbs

3

Nicholas
Mestayer

4:30 PM CrossFit

1 x 2 @ 125 lbs

3

Zach
Robinette

4:30 PM CrossFit

1 x 2 @ 125 lbs

4

Roger
Gauvreau

4:30 PM CrossFit

5 x 2 @ 105 lbs

4

Brian
Wilcox

5:15 AM CrossFit

1 x 2 @ 105 lbs

4

Fred
McDaniel

9:15 AM CrossFit

1 x 2 @ 105 lbs

5

mario
cortes

6:30 PM CrossFit

1 x 3 @ 95 lbs

6

charles
lafkoff

9:15 AM CrossFit

5 x 2 @ 85 lbs

1 set @ 65, rest @ 85#

6

Brian
Cresswell

9:15 AM CrossFit

3 x 2 @ 85 lbs

7

Jamie
Anderson

5:15 AM CrossFit

5 x 3 @ 65 lbs

Female Clients

1

Liz
Koehler

5:30 PM CrossFit

1 x 2 @ 95 lbs

1

Shelia
Garcia

4:30 PM CrossFit

1 x 2 @ 95 lbs

2

Lindsey
Martin

5:30 PM CrossFit

3 x 2 @ 85 lbs

2

Emma
Knowles

4:30 PM CrossFit

1 x 2 @ 85 lbs

2

Tammy
Gorgano

5:30 PM CrossFit

1 x 2 @ 85 lbs

snatch from the ground

3

Monica
Terrell

4:30 PM CrossFit

1 x 2 @ 80 lbs

3

Yvonne
Lima

4:30 PM CrossFit

1 x 2 @ 80 lbs

4

Katie
Wright

9:15 AM CrossFit

1 x 2 @ 70 lbs

no belt

5

Brenda
Andrews

9:15 AM CrossFit

5 x 2 @ 55 lbs

6

haidee
santiago

5:15 AM CrossFit

2 x 2 @ 45 lbs

form, LBH

7

Kat
Rummell

9:15 AM CrossFit

2 x 2 @ 40 lbs

8

Drea
Bruti

5:30 PM CrossFit

5 x 2 @ 35 lbs