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Components

Power Snatch

Metcon

Settings

Workout

CrossFit - Fri, Sep 20

Warm Up (No Measure)

2:00 Machine of choice

Burgener Warm-up

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Power Snatch (5x2)

16 minutes

Take 6 minutes to build to 75-80% of your power snatch

then:

E2MOM x 5

2 Reps Power Snatch

Metcon (Time)

20 Minutes

GPP

4 Rounds
400m run
4 rope climbs
6 power Snatch 135/95

Competitor

4 Rounds
400m run
4 legless rope climbs
6 power Snatch 155/105

20 minute Time cap

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

Whiteboard:

Friday, September 20, 2024

Male Clients

1

Wyatt
Brocato

11:30 AM CrossFit

5 x 2 @ 215 lbs

Finished at 215 TNG

2

Brian
Quigley

11:30 AM CrossFit

5 x 2 @ 185 lbs

155/155/165/165/185

3

Ross
Brooks

5:00 AM CrossFit

5 x 2 @ 175 lbs

4

Jeff
Schwartz

11:30 AM CrossFit

5 x 2 @ 115 lbs

4

Tony
Simonetti

5:00 AM CrossFit

5 x 2 @ 115 lbs

5

Will
Gainer

5:00 AM CrossFit

5 x 2 @ 95 lbs

Female Clients

1

Martha
Quigley

6:00 AM CrossFit

5 x 2 @ 125 lbs

2

AG
Gibson

11:30 AM CrossFit

5 x 2 @ 115 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

5 x 2 @ 105 lbs

4

Camille
Cline

11:30 AM CrossFit

5 x 2 @ 95 lbs

75% of 85%

4

Colette
SavageJones

5:00 AM CrossFit

5 x 2 @ 95 lbs

4

Meaghan
Raab

6:00 AM CrossFit

5 x 2 @ 95 lbs