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Components

Hang Power Snatch

"Daily Dozen"

Metcon

Settings

Workout

FRIDAY 8.24.18

WU:

500M Row
Foam Roll
:30-45 Seconds
Quad Stretch
Active Spidermans
PVC Pass Throughs
Side Lunges
Air Squats
PVC Pass Throughs (More Narrow)
Push-up to Down Dog
Active Samson
PVC Overhead Squats

Barbell Warm-Up

1: Hang Power Snatch (CUSTOM)

On the Minute x 3 – 3 Hang Power Snatches
On the Minute x 3 – 2 Hang Power Snatches
On the Minute x 3 – 1 Hang Power Snatch

*Build throughout, finishing with a heavy single in the final minute of the EMOM.
- Log heavy Hang Power Snatch

MC: "Daily Dozen" (AMRAP - Rounds and Reps)

AMRAP 12:
12 Barbell Facing Burpees
9 Power Snatches (115/80)
6 Bar Muscle-ups

Scale Bar MU
6 C2B Pull-Up or Pull-Up and 6 Ring Dips

EC: Metcon (4 Rounds for time)

EXTRA CREDIT:
4 Rounds:
500 Meter Row at 2k Pace
21 GHD Sit-ups
Rest 1:30 Between Rounds

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

Whiteboard:

Friday, August 24, 2018

Leaderboard

Men's Hang Power Snatch
Michael Coradini	08/24/2018	3 x 1 @ 155 lbs
Chris Benedict	08/24/2018	3 x 1 @ 140 lbs
Kevin Hardy	08/24/2018	3 x 1 @ 135 lbs

Women's Hang Power Snatch
Stephanie Marnocha	08/24/2018	3 x 1 @ 85 lbs
Private	08/24/2018	3 x 1 @ 80 lbs

Male Clients

1

Juan
Baltierra

5:30 PM CrossFit

3 x 1 @ 205 lbs

2

Josh
Randels

4:30 PM CrossFit

3 x 1 @ 175 lbs

3

Michael
Coradini

6:30 PM CrossFit

3 x 1 @ 155 lbs

4

Joe
Espinoza

5:30 PM CrossFit

3 x 1 @ 145 lbs

Failed 155#

5

Chris
Benedict

6:00 AM CrossFit

3 x 1 @ 140 lbs

6

Kevin
Hardy

9:30 AM CrossFit

3 x 1 @ 135 lbs

7

David
Nelson

6:00 AM CrossFit

3 x 1 @ 105 lbs

7

Maximilliam
Cabrera

9:30 AM CrossFit

3 x 1 @ 105 lbs

8

Philip
Bien

6:00 AM CrossFit

2 x 1 @ 135 lbs

Female Clients

1

Bria
Lee

4:30 PM CrossFit

3 x 1 @ 130 lbs

2

Hayley
Nybo

6:30 PM CrossFit

3 x 1 @ 125 lbs

3

Liz
Kwon

9:30 AM CrossFit

3 x 1 @ 100 lbs

fugly (R wrist)

4

Stephanie
Marnocha

6:00 AM CrossFit

3 x 1 @ 85 lbs

5

Private

9:30 AM CrossFit

3 x 1 @ 80 lbs

6

Sheri
Churchill

9:30 AM CrossFit

3 x 1 @ 75 lbs