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Components
Drop Snatch
High-Hang Snatch
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Senior Weightlifting
Weightlifting
Date
Workout
02Dec2015 - CrossFit Ballwin
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
4:00 PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (7/4)
Workout
02Dec2015
Warm-up
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
Stretches: Coach Led
Strength & Skill
Drop Snatch (3 Sets of 3-5 Reps)
High-Hang Snatch (4 Sets of 2 Reps)
**Work on violent drive & quick drop to the squat position
**Once the bar is set in the high hang position, it should not drop to finish the second pull.
Metcon
Metcon (Time)
"Swangarang"
Reps for Time of:
21 - 18 - 15 - 12 - 9 - 6 - 3:
Kettlebell Swings (53 / 35#)
AbMat Sit-Ups
Homework
10-15 Minutes of Thoracic mobility
https://youtu.be/nboERV7j00E
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 02, 2015
Clients:
Men / Women
All Clients
Leaderboard
Men's Drop Snatch
Micheal Young
12/02/2015
1 x 5 @ 95 lbs
Justin Stein
01/09/2015
1 x 5 @ 85 lbs
Women's Drop Snatch
No female leaders to show...
Male Clients
1
Anthony
Hodges
6:00 PM CrossFit
1 x 5 @ 115 lbs
2
Jeff
Greene
9:30 AM CrossFit
1 x 5 @ 95 lbs
2
Micheal
Young
9:30 AM CrossFit
1 x 5 @ 95 lbs
3
Gary
Hilligoss
6:00 PM CrossFit
1 x 5 @ 75 lbs
4
Aaron
Emerson
6:00 PM CrossFit
1 x 5 @ 65 lbs
4
Kent
Higginbotham
6:00 PM CrossFit
1 x 5 @ 65 lbs
5
Colin
Wright
4:00 PM CrossFit
1 x 5 @ 45 lbs
Female Clients
1
Private
9:30 AM CrossFit
1 x 5 @ 55 lbs
2
Karen
Boulware
5:00 PM CrossFit
1 x 5 @ 15 lbs
2
Sarah
McCracken
6:00 PM CrossFit
1 x 5 @ 15 lbs
3
Private
4:00 PM CrossFit
3 x 3 @ 35 lbs
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