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Components

Snatch Complex 5.14.18

Squat Snatch

Metcon

Settings

Workout

MONDAY 5.14.18

WU:

1:00 Single Unders
1:00 DU's
Foam Roll
Banded Shoulder Distraction
Glute Activation
Banded Squat Abduction

1: Snatch Complex 5.14.18 (On the 1:30 for 7 Sets:)

Snatch Pull
Hang Snatch High Pull
2 Power Snatches
2 Overhead Squats

Technique loads. Not to exceed 50% of 1RM.

2: Squat Snatch (On the Minute x 9 – 2 Repetitions)

Minute 1 – 60%
Minute 2 – 65%
Minute 3 – 70%

MC: Metcon (Time)

For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set

2:1 singles

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Whiteboard:

Monday, May 14, 2018

Leaderboard

Men's Snatch Complex 5.14.18
Evander Jackson	05/14/2018	7 x 1 @ 135 lbs
Ramsey Warner	05/14/2018	7 x 1 @ 135 lbs
Chris Benedict	05/14/2018	7 x 1 @ 75 lbs

Women's Snatch Complex 5.14.18
Erin Bonthron	05/14/2018	7 x 1 @ 95 lbs
kelly prado	05/14/2018	7 x 1 @ 75 lbs
Liz Kwon	05/14/2018	7 x 1 @ 55 lbs

Male Clients

1

Evander
Jackson

12:00 PM CrossFit

7 x 1 @ 135 lbs

1

James
Powlan

4:30 PM CrossFit

7 x 1 @ 135 lbs

1

Ramsey
Warner

9:30 AM CrossFit

7 x 1 @ 135 lbs

2

A
V

6:30 PM CrossFit

7 x 1 @ 115 lbs

Damn

2

Juan
Baltierra

6:30 PM CrossFit

7 x 1 @ 115 lbs

3

Jeff
Bates

9:30 AM CrossFit

7 x 1 @ 95 lbs

3

Joe
Espinoza

5:30 PM CrossFit

7 x 1 @ 95 lbs

3

Josh
Randels

4:30 PM CrossFit

7 x 1 @ 95 lbs

3

Matt
Kruzicki

6:00 AM CrossFit

7 x 1 @ 95 lbs

4

Chris
Benedict

6:30 PM CrossFit

7 x 1 @ 75 lbs

5

Maximilliam
Cabrera

4:30 PM CrossFit

7 x 1 @ 65 lbs

70#, 75#

6

Miguel
Gonzalez

5:30 PM CrossFit

7 x 1 @ 15 lbs

Female Clients

1

Erin
Bonthron

5:30 PM CrossFit

7 x 1 @ 95 lbs

2

simone
kalhorn

4:30 PM CrossFit

7 x 1 @ 85 lbs

3

kelly
prado

6:30 PM CrossFit

7 x 1 @ 75 lbs

4

Liz
Kwon

9:30 AM CrossFit

7 x 1 @ 55 lbs

5

Melissa
Wood

4:30 PM CrossFit

7 x 1 @ 35 lbs

6

Private

9:30 AM CrossFit

3 x 5 @ 70 lbs