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Components

Snatch

Back Squat

Metcon

Metcon

Settings

Workout

05/03/2019

Snatch (1RM Snatch)

You will have 20 minutes from the time class starts to warm yourself for a 1RM attempt at a Snatch. You can warm up however you like. However after those 20 minutes, you have EXACTLY 6 minutes to take NO MORE than 3 attempts at a 1RM snatch. No extra time will be allotted nor attempts afforded.

Back Squat (6 x 6; 1 set every 2 min, @80% or above)

Metcon (AMRAP - Rounds and Reps)

12 min AMRAP
6 Squat Cleans @ 60% 1RM Clean
9 Bar Facing Burpees
12 Pull Ups

Metcon (No Measure)

STR ACC:
Box Step Ups
6 x 8 per leg, w/ DB AHAP

Good Mornings
5 x 6; AHAP

Quad Ext // Hamstring Curls
4 x 8-15 // 4 x 8-15

Metcon (AMRAP - Rounds and Reps)

COND ACC:
20 min AMRAP
100 ft walking lunge (unweighted)
20 Cal Row

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

Whiteboard:

Friday, May 03, 2019

Leaderboard

Men's Snatch
Jon Bakalar	03/02/2016	1 x 1 @ 380 lbs
Zach Molacek	05/03/2019	1 x 1 @ 285 lbs
Kenny Burkhead	05/21/2021	1 x 1 @ 275 lbs

Women's Snatch
Janelle Stites	02/20/2018	1 x 1 @ 195 lbs
Kathryn Pamperin	06/15/2022	1 x 1 @ 175 lbs
April Taege	12/17/2018	1 x 1 @ 150 lbs

Male Clients

1

Zach
Molacek

Advanced: 4:00 PM

1 x 1 @ 285 lbs

PR

2

Kenny
Burkhead

CrossFit: 0530

1 x 1 @ 245 lbs

3

Cody
Plummer

CrossFit: 0630

1 x 1 @ 225 lbs

Missed 235 twice

3

Tanner
Pinnell

Advanced: 4:00 PM

1 x 1 @ 225 lbs

4

John
Brooks

CrossFit: 0530

1 x 1 @ 205 lbs

4

Mike
Breitenbach

Advanced: 4:00 PM

1 x 1 @ 205 lbs

5

Mark
Hufford

CrossFit: 0530

1 x 1 @ 185 lbs

5

Rocky
Rowlett

CrossFit: 1200

1 x 1 @ 185 lbs

6

Dane
Barhoover

CrossFit: 0630

1 x 1 @ 175 lbs

7

Nick
Shepard

CrossFit: 1200

1 x 1 @ 165 lbs

8

Adam
Mertz

CrossFit: 1730

1 x 1 @ 155 lbs

8

Private

CrossFit: 1730

1 x 1 @ 155 lbs

9

Brian
McClure

CrossFit: 0530

1 x 1 @ 145 lbs

9

Chris
Nill

CrossFit: 0530

1 x 1 @ 145 lbs

9

Levi
Davidson

CrossFit: 1200

1 x 1 @ 145 lbs

10

Dean
Muszynski

CrossFit: 0630

1 x 1 @ 135 lbs

10

Spencer
Robbins

CrossFit: 0530

1 x 1 @ 135 lbs

failed at 155 3x

10

Zach
Nash

CrossFit: 0530

1 x 1 @ 135 lbs

11

Ty
Cross

Advanced: 4:00 PM

1 x 1 @ 130 lbs

12

Brad
Foura

CrossFit: 0530

1 x 1 @ 125 lbs

12

Samuel
Phillips

CrossFit: 1830

1 x 1 @ 125 lbs

13

Gregory
Sheffer

CrossFit: 1200

1 x 1 @ 120 lbs

13

J.D.
Ott

CrossFit: 0630

1 x 1 @ 120 lbs

U-G-L-Y you ain't got no alibi

14

Layne
Anderson

CrossFit: 1730

1 x 1 @ 105 lbs

15

Doug
Osa

CrossFit: 0830

1 x 1 @ 90 lbs

16

Paul
Stamper

CrossFit: 0830

1 x 1 @ 60 lbs

Female Clients

1

Kayla
Tarr

CrossFit: 1730

1 x 1 @ 155 lbs

did get any of the 3 attempts at 160

2

April
Taege

Advanced: 4:00 PM

1 x 1 @ 150 lbs

3

Sarah
Laskares

Advanced: 4:00 PM

1 x 1 @ 125 lbs

3

Torey
Craddock

CrossFit: 1730

1 x 1 @ 125 lbs

4

Jennifer
Harris

CrossFit: 1200

1 x 1 @ 120 lbs

4

Kimberly
Hoffman

CrossFit: 0530

1 x 1 @ 120 lbs

5

Lindsay
Laughter

CrossFit: 1730

1 x 1 @ 110 lbs

Squat

5

Maddy
Schuman

CrossFit: 1730

1 x 1 @ 110 lbs

6

Courtney
Dunigan

CrossFit: 0630

1 x 1 @ 105 lbs

7

Private

CrossFit: 1730

1 x 1 @ 95 lbs

8

Cara
Adreon

CrossFit: 1730

1 x 1 @ 85 lbs

9

Lauren
Smith

CrossFit: 1730

1 x 1 @ 80 lbs

10

Alinda
Sabin

CrossFit: 0830

1 x 1 @ 55 lbs

11

Megan
McQuinn

CrossFit: 1830

1 x 1 @ 45 lbs