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Hang Power Snatch

Metcon

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Tuesday WOD

Hang Power Snatch (3 cycles of 5-3-1 hang power snatch)

Hang Power Snatch

Complete 3 cycles or "waves" of 5-3-1.
Do 5, add weight, 3, add weight, 1. Then drop the weight back down to slightly above your first set of 5 and repeat. Each cycle shoulder be heavier than the previous. Record either your heaviest set of 5, 3, or 1.

Metcon (4 Rounds for reps)

4 x 2:30 AMRAP of:

Row 250/200m
20 KB swings 53/35#
Max effort toes to bar in remaining time

Rest 1:30 between each AMRAP

Score is total toes to bar.

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

Whiteboard:

Tuesday, January 07, 2020

Male Clients

1

Private

4:30 PM CrossFit

1 x 1 @ 175 lbs

2

Quentin
Curry

10:00 AM CrossFit

1 x 1 @ 160 lbs

120x5, 140x3, 160x1

3

Paul
Miller

8:00 AM CrossFit

1 x 1 @ 145 lbs

3

Robert
Self

5:00 AM CrossFit

1 x 1 @ 145 lbs

3

Tom
Boyle

5:00 AM CrossFit

1 x 1 @ 145 lbs

4

Ric
Thompson

4:30 PM CrossFit

1 x 1 @ 135 lbs

5

Mike
Witt

5:30 PM CrossFit

1 x 1 @ 125 lbs

5

Tim
McCormick

5:00 AM CrossFit

1 x 1 @ 125 lbs

6

Ben
Gray

6:00 AM CrossFit

1 x 1 @ 115 lbs

6

Chris
Davis

10:00 AM CrossFit

1 x 1 @ 115 lbs

45/55/65,65/85/95,85/105/115

6

Harris
Frank

5:00 AM CrossFit

1 x 1 @ 115 lbs

6

James gill ...
l

4:30 PM CrossFit

1 x 1 @ 115 lbs

75/85/95 85/95/105 95/105/115

6

Jason
Jones

4:30 PM CrossFit

1 x 1 @ 115 lbs

5x55; 3x65; 1x85 5x65; 3x75; 1x85 5x85; 3x95; 1x115

6

Mike
Brown

5:00 AM CrossFit

1 x 1 @ 115 lbs

6

Tim
Gaddis

10:00 AM CrossFit

1 x 1 @ 115 lbs

7

Private

6:00 AM CrossFit

1 x 1 @ 110 lbs

7

Dave
Lombardo

5:00 AM CrossFit

1 x 1 @ 110 lbs

7

Eric
Kjode

6:00 AM CrossFit

1 x 1 @ 110 lbs

8

Clint
VanHoy

8:00 AM CrossFit

1 x 1 @ 105 lbs

9

Chris
Lenox

10:00 AM CrossFit

1 x 1 @ 95 lbs

9

Max
Leaming

6:00 AM CrossFit

1 x 1 @ 95 lbs

9

Mike
McCleery

6:00 AM CrossFit

1 x 1 @ 95 lbs

10

Brent
Curtis

6:30 PM CrossFit

1 x 1 @ 85 lbs

10

Jeff
Davis

4:30 PM CrossFit

1 x 1 @ 85 lbs

11

Ryan
Demmel

8:00 AM CrossFit

1 x 1 @ 0 lbs

105

Female Clients

1

Victoria
Duncan

5:00 AM CrossFit

1 x 1 @ 85 lbs

2

Saskia
Arnesen

10:00 AM CrossFit

1 x 1 @ 75 lbs

2

Tonika
Taylor

6:00 AM CrossFit

1 x 1 @ 75 lbs

2

Tracy
Jennings

6:00 AM CrossFit

1 x 1 @ 75 lbs

3

Jessica
Chauncey

5:00 AM CrossFit

1 x 1 @ 67 lbs

3

Lori
Adkins

5:00 AM CrossFit

1 x 1 @ 67 lbs

4

Kyra
Odum

5:30 PM CrossFit

1 x 1 @ 65 lbs

5

Kiyoka
Yahaba

4:30 PM CrossFit

1 x 1 @ 60 lbs

6

Angela
Ing

8:00 AM CrossFit

1 x 4 @ 55 lbs

practice at the end

6

Kim
Hullett

4:30 PM CrossFit

1 x 1 @ 55 lbs

6

Michelle
Gillespie

4:30 PM CrossFit

1 x 1 @ 55 lbs

6

Monica
Lee

6:30 PM CrossFit

1 x 1 @ 55 lbs

7

Kelly
Ulman

5:30 PM CrossFit

1 x 1 @ 50 lbs

7

Liz
Bunker

4:30 PM CrossFit

1 x 1 @ 50 lbs

7

Sharon
Brooks

6:00 AM CrossFit

1 x 1 @ 50 lbs

8

Jeanene (w ...
Briggs

6:30 PM CrossFit

1 x 1 @ 45 lbs

8

Nancy
Miller

5:30 PM CrossFit

1 x 1 @ 45 lbs

40 x 5, 45x3, 45x1

9

Melisa
Raney

10:00 AM CrossFit

1 x 1 @ 40 lbs

10

Kim
Bolen

8:00 AM CrossFit

1 x 1 @ 35 lbs

11

Florisa
Acosta

8:00 AM CrossFit

1 x 1 @ 30 lbs

12

Estela
Falla-Ross

6:00 AM CrossFit

1 x 1 @ 0 lbs

80# hang clean - bad shoulder