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Components

High-Hang Snatch

Hang Snatch

Hang Snatch + Snatch

Metcon

Settings

Workout

Paul Revere

Warm-up

20 Calorie SkiErg
Banded Shoulder Distraction (3 positions) @ :30 seconds each position
Banded Monster Walks x 10 each direction

then...

2 Rounds of:
10x Double KB/DB Push Press
10x KB/DB Front Squats
10x KB/DB Deadlift

Weightlifting

Every 90 seconds, for 4:30 (3 sets):
High Hang Snatch x 2 reps @ 65-70% of 1-RM Snatch

then...

Every 90 seconds, for 4:30 (3 sets):
Hang Snatch x 2 reps @ 70-75% of 1-RM Snatch

then...

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch + Snatch @ 75-85% of 1-RM Snatch

High-Hang Snatch (E90 x 3)

Hang Snatch (E90 x 3)

Hang Snatch + Snatch (E90 x 4)

Metcon

Metcon (Time)

Three rounds for time of:
10 Snatches (115/75)
15 Toes to Bar

Rx+: Snatches @ (135/95)

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

Whiteboard:

Monday, February 24, 2020

Male Clients

1

JP
Metzler

6:00PM CrossFit

1 x 2 @ 115 lbs

2

Brad
Robert

6:15AM CrossFit

3 x 2 @ 107.5 lbs

3

PJ
Kearn

6:00PM CrossFit

3 x 2 @ 105 lbs

4

Chuck
Lambertz

6:15AM CrossFit

3 x 2 @ 95 lbs

squat

5

Joshua
Meyer

6:15AM CrossFit

1 x 2 @ 85 lbs

6

Jay
Lowell

5:00PM CrossFit

1 x 2 @ 75 lbs

6

Justin
Ferrell

5:15AM CrossFit

1 x 2 @ 75 lbs

Female Clients

1

Kayla
Garst

5:00PM CrossFit

3 x 2 @ 85 lbs

1

Stephanie
Shuler

6:00PM CrossFit

1 x 2 @ 85 lbs

2

Cierra
Mondero

Remote Athlete

3 x 2 @ 75 lbs

Squat

2

Amber
Lambertz

5:15AM CrossFit

1 x 2 @ 75 lbs

3

Laura
Barta

6:00PM CrossFit

3 x 2 @ 65 lbs

3

Mallory
Robért

5:15AM CrossFit

3 x 2 @ 65 lbs

squat

3

Monteene
Carter

Remote Athlete

1 x 2 @ 65 lbs

4

Kira
Kearn

6:00PM CrossFit

3 x 2 @ 55 lbs

worked on form

4

Jill
Krier

5:00PM CrossFit

2 x 2 @ 55 lbs

4

Alisha
Sipe

6:15AM CrossFit

1 x 2 @ 55 lbs

5

Private

5:15AM CrossFit

1 x 2 @ 45 lbs

6

Jenny
Bauer

6:00PM CrossFit

3 x 2 @ 35 lbs

6

Kacey
Roe

5:15AM CrossFit

1 x 2 @ 35 lbs

7

Pat
LeDuc

5:00PM CrossFit

3 x 2 @ 15 lbs