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Components

Snatch Pull + Snatch

Metcon

Settings

Workout

Oly skills and conditioning

Warm-up

1:00 Assault Bike
3 Sided Plank (:30 side)
10 Wipers
10 Scorpions
10 PVC Passes
15 PVC GHD Hip Ext
20 Ext Rot and Press

Drill:
Snatch Pull + Snatch (Detailed breakdown)

Skill Development

Snatch Pull + Snatch

1 Rep EMOM x 12

Metcon

Metcon (Time)

21-15-9:
Power Snatch (95/65)
Bar Facing Burpees

Mobility

15 Minutes:
A)Foam Roll (Quads + Lats)
B)Stretch Anterior Chain + Lats

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

Whiteboard:

Thursday, January 10, 2019

Male Clients

1

Davey
Melzer

6am CrossFit

1 x 1 @ 195 lbs

2

Jim
Pinkerton

6am CrossFit

1 x 1 @ 185 lbs

ugly 185

3

Brian
Kalmenson

6am CrossFit

1 x 1 @ 155 lbs

3

Chris
Aldrich

12pm CrossFit

1 x 1 @ 155 lbs

75; 85; 95; 105; 105; 115; 115; 135; 135; 145; 145; 155

4

AJ!
Isabelo

6am CrossFit

1 x 1 @ 145 lbs

after 3 misses

5

Adam
Gelfand

12pm CrossFit

1 x 3 @ 135 lbs

6

Jerry
Gramling

5pm CrossFit

1 x 1 @ 122 lbs

7

Ken
Nelson

5pm CrossFit

1 x 1 @ 115 lbs

Lower back tight

8

Fabricio
🦍

12pm CrossFit

1 x 1 @ 110 lbs

9

Andrés
Herrera

5pm CrossFit

1 x 1 @ 95 lbs

9

Jim
Sirovy

12pm CrossFit

1 x 1 @ 95 lbs

9

Ryan
Figuerado

5pm CrossFit

1 x 1 @ 95 lbs

10

Michael
SYLLIAASEN

5pm CrossFit

2 x 1 @ 85 lbs

11

Brad
Damon

6am CrossFit

1 x 1 @ 75 lbs

Female Clients

1

Donica
Ryder ⛵️

6am CrossFit

4 x 1 @ 65 lbs

remaining sets at 60

2

Alissa
Cobb

6am CrossFit

2 x 1 @ 60 lbs

2

Theresa
Brinsa

12pm CrossFit

1 x 1 @ 60 lbs

3

kasey
stark

12pm CrossFit

1 x 1 @ 55 lbs