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Squat Snatch

Metcon

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Workout

Fri 8-3-18

1: General Warm Up 3

500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish

2: Squat Snatch (1-1-1-1-1)

Squat Snatch

3: Metcon (AMRAP - Rounds and Reps)

Amrap 18

3 muscle ups
6 squat snatch@95/65
12 wallballs@20/14
24 Russian KB swings@53/35

Basics-ring rows, power snatch@45/25, wallballs@12/10, kB swings@35/20
Int-pull-ups, Power snatch@65/45, wallballs@14/12, kB swings@44/35

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

Whiteboard:

Friday, August 03, 2018

Clients:

Male Clients

1

Jake
Johnson

4:30 PM WOD

1 x 1 @ 220 lbs

2

Brandon
Kelly

3:30 PM WOD

1 x 1 @ 195 lbs

3

Tony
Moul

12:00 PM WOD

1 x 1 @ 187 lbs

4

Perry
DeJoode

3:30 Open Gym

1 x 1 @ 185 lbs

5

Steven
DeLess

3:30 Open Gym

1 x 1 @ 175 lbs

6

Tiny

4:30 PM WOD

1 x 1 @ 165 lbs

6

Vince
Baker

6:00 AM WOD

1 x 1 @ 165 lbs

7

Alex
Przybylowski

5:30 PM WOD

2 x 1 @ 155 lbs

7

Boaz
Blair

6:30 PM WOD

1 x 1 @ 155 lbs

7

Caedmon
Blair

4:30 PM WOD

1 x 1 @ 155 lbs

8

Jason
Murphy

4:30 PM WOD

1 x 1 @ 150 lbs

Hang power snatch

9

Ben
Morehouse

4:30 PM WOD

2 x 1 @ 145 lbs

9

Michael
Robinson

3:30 PM WOD

1 x 1 @ 145 lbs

10

Paul
Vasend

5:00 AM WOD

5 x 1 @ 135 lbs

Worked on form

11

Jon
Erickson

5:30 PM WOD

1 x 1 @ 125 lbs

12

Matt
Thompson

9:30 AM WOD

5 x 1 @ 115 lbs

12

Ted
TooTall

9:30 AM WOD

1 x 1 @ 115 lbs

13

David
Ludi

5:30 PM WOD

1 x 1 @ 105 lbs

14

Jeffrey
Lowe

5:30 PM WOD

5 x 1 @ 100 lbs

15

Dave
sWolcott

12:00 PM WOD

10 x 1 @ 95 lbs

woking on form

15

Michael
McCarthy

12:00 PM WOD

6 x 1 @ 95 lbs

15

Joseph
McClish

5:00 AM WOD

1 x 1 @ 95 lbs

16

Bensen
Craig

3:30 PM WOD

5 x 1 @ 75 lbs

17

Ian
Plummer

12:00 PM WOD

1 x 1 @ 65 lbs

18

Tim
Zuk

6:00 AM WOD

1 x 1 @ 45 lbs

Female Clients

1

Ali
Parkerson

6:00 AM WOD

1 x 1 @ 105 lbs

1

Jess
morgan

12:00 PM WOD

1 x 1 @ 105 lbs

2

Joyce
Kintz

4:30 PM WOD

1 x 1 @ 100 lbs

not the best snatch day

3

Jordan
Biehle

5:30 PM WOD

1 x 1 @ 85 lbs

4

Jenni
Bollmann

3:30 PM WOD

1 x 1 @ 75 lbs

5

Tabitha
Dean

6:00 AM WOD

1 x 1 @ 65 lbs

6

Gab
Ludi

5:30 PM WOD

1 x 1 @ 60 lbs

7

Cheryl
Pellegrini

5:00 AM WOD

5 x 1 @ 55 lbs

7

Maria
Arellano

3:30 PM WOD

1 x 1 @ 55 lbs

8

Hayli
Librande

9:30 AM WOD

2 x 1 @ 50 lbs

8

Delia
Miranda

8:30 AM WOD

1 x 1 @ 50 lbs

adding weight little by little

9

Ona
Lisa Wolcott

12:00 PM WOD

5 x 1 @ 42 lbs

10

Heidi
Chin

12:00 PM WOD

1 x 1 @ 35 lbs

10

Teri
Parkerson

12:00 PM WOD

1 x 1 @ 35 lbs

11

Kiana
Briones

3:30 PM WOD

1 x 1 @ 20 lbs

12

Janna
Curtis

9:30 AM CrossFit

1 x 1 @ 0 lbs

12

Katie
Ingram

6:30 PM WOD

1 x 1 @ 0 lbs

45

12

Monica
Petrone

5:30 PM WOD

1 x 1 @ 0 lbs

power snatch 90

12

Claire
Nettleton

9:30 AM WOD

0 x 1 @ 0 lbs

3x55# power snatches