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Components

Hang Power Snatch

Metcon

Settings

Workout

Tuesday

Warm-up

2:00 Bike

Into…

2 ROUNDS
10 PVC Pass Through
8 Jumping Squats
6 Up-Downs

Into…

1 ROUND*
5 Snatch Deadlift
5 Snatch Grip Press
5 Burpees

*This round will be performed with the empty BB

Strength

Hang Power Snatch (4x3)

ON A 15:00 RUNNING CLOCK…
4x3
Hang Power Snatch*

*Moderate-Heavy for all Sets

(Score is Weight)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 15 MINUTES
12/10 Cal Bike
9 Burpees Over the Bar
3 Hang Power Snatch (135/95)|(95/65)*

*Power Snatch reps increase by 3 every round. 3, 6, 9, etc…

(Score is Rounds + Reps)

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

Whiteboard:

Tuesday, December 22, 2020

Leaderboard

Men's Hang Power Snatch
Dr. Ryan Farrer	12/22/2020	4 x 3 @ 135 lbs
Trey Berge	12/22/2020	4 x 3 @ 135 lbs
Jim Boora	12/22/2020	4 x 3 @ 135 lbs

Women's Hang Power Snatch
Private	12/22/2020	4 x 3 @ 80 lbs
Michelle Barre	12/22/2020	4 x 3 @ 65 lbs
Heather McKee	12/22/2020	4 x 3 @ 52 lbs

Male Clients

1

Dr. Ryan
Farrer

CrossFit: 6:00 AM

4 x 3 @ 135 lbs

1

Jim
Boora

CrossFit: 6:00 AM

4 x 3 @ 135 lbs

1

Trey
Berge

CrossFit: 12:00 PM

4 x 3 @ 135 lbs

2

Alex
Barene

CrossFit: 9:00 AM

4 x 3 @ 115 lbs

2

Andy
Polmateer

CrossFit: 9:00 AM

4 x 3 @ 115 lbs

3

Bob
Barene

CrossFit: 4:30 PM

4 x 3 @ 95 lbs

Female Clients

1

Private

CrossFit: 12:00 PM

4 x 3 @ 80 lbs

2

Michelle
Barre

5:30pm CrossFit

4 x 3 @ 65 lbs

3

Heather
McKee

CrossFit: 12:00 PM

4 x 3 @ 52 lbs

4

Ana
Herr

CrossFit: 4:30 PM

4 x 3 @ 42 lbs

4

Tessie
Lang

CrossFit: 4:30 PM

4 x 3 @ 42 lbs