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Components

Squat Snatch

6 x 1 snatch balance ...

Metcon

Settings

Workout

CF - 10/23/20

A:

200m run
then :30 x 4 way shoulder stretch each
then
10 pass throughs
10 around the worlds
then
1 rd
5 snatch pulls
5 snatch high pulls
5 Muscle snatch
5 OHS
5 Hang Sq. snatch

B: Squat Snatch (12:00 to build to a heavy 1)

Squat Snatch

C: 6 x 1 snatch balance + 1 OHS Complex (3 x 1 + 2)

6x1+1 up to 80% of snatch ; rest 2:00

D: Metcon (Time)

5 rounds for time:
15 power snatch 75/55
10 burpee
5 BMU (10 ctb/pullups, 10 bench or ring dips)

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

Whiteboard:

Friday, October 23, 2020

Male Clients

1

JD
Mason

5:00 PM CrossFit

1 x 1 @ 195 lbs

1

Tyler
Parker

5:00 AM CrossFit

1 x 1 @ 195 lbs

2

Jeremy
Hutzel

4:00 PM CrossFit

1 x 1 @ 165 lbs

3

Travis
Shore

4:00 PM CrossFit

1 x 1 @ 155 lbs

4

Tanner
Yancy

5:00 PM CrossFit

1 x 1 @ 145 lbs

5

Kevin
Kraft

11:30 AM CrossFit

1 x 1 @ 140 lbs

6

Flynt
Foster

5:00 AM CrossFit

1 x 1 @ 135 lbs

7

Andrew
Belcher

6:00 AM CrossFit

1 x 1 @ 125 lbs

7

David
Kan

5:00 PM CrossFit

1 x 1 @ 125 lbs

8

Cory
Rexford

4:00 PM CrossFit

1 x 1 @ 115 lbs

8

Private

5:00 AM CrossFit

1 x 1 @ 115 lbs

Female Clients

1

Laura Lynn
Williams

11:30 AM CrossFit

1 x 1 @ 120 lbs

2

Melanie
Velazquez

5:00 PM CrossFit

1 x 1 @ 115 lbs

3

Laura
Kim

5:00 PM CrossFit

1 x 1 @ 95 lbs

4

Morgan
Webb

5:00 PM CrossFit

1 x 1 @ 85 lbs

5

Tayler
Saunders

4:00 PM CrossFit

2 x 1 @ 80 lbs

5

Amy
Rahn

4:00 PM CrossFit

1 x 1 @ 80 lbs

5

Susie
Bilbro

11:30 AM CrossFit

1 x 1 @ 80 lbs