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Components

3 Part Snatch Complex

Metcon

Settings

Workout

01Dec2014

Warm-up

The CrossFit Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Stretches: Anchored T-Spine, Quads Smash, Interior/Exterior Hip Mobilization

Strength & Skill

3 Part Snatch Complex (2-2-2-1-1-1)

Snatch Pull + Power Snatch + Overhead Squat

Metcon

Metcon (Time)

01Dec2014

15 - 12 - 9 Reps of:

Kettlebell Swing (53# / 35#)
Toes To Bar
Thruster (115# / 85#)

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

Whiteboard:

Monday, December 01, 2014

Clients:

Leaderboard

Men's 3 Part Snatch Complex
Jeff Farris	09/28/2016	1 x 1 @ 155 lbs
Andrew Stitzel	09/28/2016	1 x 1 @ 135 lbs
Justin Stein	12/01/2014	1 x 1 @ 135 lbs

Women's 3 Part Snatch Complex
Ninette Campbell	12/01/2014	1 x 1 @ 75 lbs

Male Clients

1

Justin
Stein

9:30 AM CrossFit

1 x 1 @ 135 lbs

2

Private

9:30 AM CrossFit

6 x 1 @ 65 lbs

Female Clients

1

Rebecca
Hildebrand

4:30 PM CrossFit

1 x 1 @ 90 lbs

55; 65; 75; 85; 90

2

Kit
Mackie

9:30 AM CrossFit

1 x 1 @ 75 lbs

2

Ninette
Campbell

6:00 PM CrossFit

1 x 1 @ 75 lbs

2x 35# 2x 55# 2x 55# 1x 65# 1x 65# 1x 75# 1x 75#

3

Alyssa
Akers

4:30 PM CrossFit

1 x 1 @ 70 lbs

4

Sarah
Carroll

6:00 PM CrossFit

1 x 2 @ 65 lbs

4

Amy
McBride

6:00 PM CrossFit

1 x 1 @ 65 lbs