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Components

Drop Snatch

Snatch Balance

Sotts Press

Snatch

Metcon

Settings

WOD

GOODNIGHT

Drop Snatch (3x3)

Snatch Balance (3x3)

Sotts Press (3x3)

All these 3 lifts should be LIGHT and athletes should concentrate in proper form.

Snatch (3@70%,2@75%,2@80%,1@85%,1@90% of 1RM)

This should be Squat Snatch and it must be below parallel to count.

Metcon (AMRAP - Rounds and Reps)

10min AMRAP of
1 Man maker 50/35
3 Front Rack Weighted Step ups 24/20, 50/35 DB
5 G2OH Plate 45/35
1 Devil Press 50/35
3 Strict Ring Dips
5 Wall-balls 20/14

-> Front Rack Weighted Step ups 24/20, 50/35 DB - DBs can rest on shoulders, but athletes must secure them with hands (no "free hands")

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

Whiteboard:

Friday, November 22, 2019

Leaderboard

Men's Drop Snatch
Casey Moore	12/28/2017	3 x 3 @ 95 lbs
Tony Rockette	12/28/2017	3 x 3 @ 75 lbs
P C	12/28/2017	3 x 3 @ 75 lbs

Women's Drop Snatch
Rachael Cordero	12/28/2017	3 x 3 @ 45 lbs
Julie Ursul	12/28/2017	3 x 3 @ 40 lbs
Amanda Huster	01/07/2019	3 x 3 @ 35 lbs

Male Athletes

1

Casey
Moore

8:00 AM CrossFit

3 x 3 @ 95 lbs

2

Private

5:00 AM CrossFit

3 x 3 @ 65 lbs

3

Zach
Davis

8:00 AM CrossFit

3 x 3 @ 45 lbs

4

Frederick
Netzel

8:00 AM CrossFit

3 x 3 @ 35 lbs

5

P
C

5:00 AM CrossFit

1 x 3 @ 35 lbs

Female Athletes

1

Amanda
Huster

8:00 AM CrossFit

3 x 3 @ 35 lbs

1

Lindsay
Bachinski

5:00 PM CrossFit

3 x 3 @ 35 lbs

1

Trish
Barrows

5:00 AM CrossFit

3 x 3 @ 35 lbs

2

Amber
Hatfield

5:00 AM CrossFit

3 x 3 @ 20 lbs

3

Kelcie
Howard

5:00 PM CrossFit

3 x 3 @ 15 lbs

3

Samantha
Cryts

9:00 AM CrossFit

3 x 3 @ 15 lbs

3

Valerie
Bayes

5:00 PM CrossFit

3 x 3 @ 15 lbs