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Components

Snatch Pulls + P & S ...

Homer's Snatch Complex

Metcon

Metcon

Settings

WOD

TYPEWRITER DAY

Weightlifting

Snatch Pulls + P & S Snatch (x 2)

2 Snatch pulls + 1 p snatch + 1 squat snatch

Homer's Snatch Complex (1x25)

- 5 Snatch drops
- 5 Snatch balance
- 5 OHS
- 5 Power Snatch
- 5 Squat Snatch

Use the same weight for all lifts. Light-Med weight – Focus on technique.

Metcon (AMRAP - Rounds and Reps)

7min AMRAP of:
8 Single arm DB OHS (4 ea side) 50/35
8 T2B
Rest 3min, then…

Metcon (AMRAP - Rounds and Reps)

7min AMRAP of:
12/10 Cal row
6 AKBS 70/53

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

Whiteboard:

Tuesday, June 23, 2020

Leaderboard

Men's Snatch Pulls + P & S ...
P C	06/23/2020	2 x 4 @ 95 lbs
Casey Moore	06/23/2020	2 x 4 @ 95 lbs
Ross Bricklemyer	06/23/2020	2 x 4 @ 95 lbs

Women's Snatch Pulls + P & S ...
Sarah Speis	06/23/2020	2 x 4 @ 55 lbs
Marjorie Keagy	06/23/2020	2 x 4 @ 55 lbs
Jessica Pabst	06/23/2020	2 x 4 @ 35 lbs

Male Athletes

1

Casey
Moore

5:00 AM CrossFit

2 x 4 @ 95 lbs

1

P
C

9:00 AM CrossFit

2 x 4 @ 95 lbs

1

Ross
Bricklemyer

5:00 AM CrossFit

2 x 4 @ 95 lbs

2

Andrew
Bystrom

6:00 AM CrossFit

2 x 4 @ 75 lbs

2

Tyler
Rickard

6:00 AM CrossFit

2 x 4 @ 75 lbs

3

David
Fulkerson

9:00 AM CrossFit

2 x 4 @ 70 lbs

4

Kevin
Kenny

5:00 AM CrossFit

2 x 4 @ 45 lbs

5

Todd
Brenningmeyer

5:00 PM CrossFit

2 x 4 @ 35 lbs

Female Athletes

1

Marjorie
Keagy

6:00 AM CrossFit

2 x 4 @ 55 lbs

1

Sarah
Speis

6:00 AM CrossFit

2 x 4 @ 55 lbs

2

Heather
Keck

6:00 PM CrossFit

2 x 4 @ 35 lbs

2

Jessica
Pabst

6:00 PM CrossFit

2 x 4 @ 35 lbs

2

Lily
Himmel

8:00 AM CrossFit

2 x 4 @ 35 lbs

2

Stacey
Sappington

6:00 AM CrossFit

2 x 4 @ 35 lbs

3

Rachel
Bullock

5:00 PM CrossFit

2 x 4 @ 15 lbs

3

Tammy
Brenningmeyer

5:00 PM CrossFit

2 x 4 @ 15 lbs

4

Samantha
Cryts

5:00 PM CrossFit

2 x 4 @ 0 lbs