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Squat Snatch

Metcon

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Workout

CF - 1/13/21

A1:

3:00 Bike (:20 hard, :40 easy)
into
3 rds w/ PVC
10 pass throughs
10 around the world (5 each way)
10 snatch balance

A2: Burgener Warm-up

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

B: Squat Snatch (5 squat snatch emom x 5 @70-75% )

( rest :60 if you fail to hit a set in time)

C: Metcon (AMRAP - Rounds and Reps)

GPP
10 min amrap:
20 pistols
20 deadlift 135/95
20/15 cal ski/row

Competitor
10 min amrap:
20 pistols
20 deadlift 185/135
20/15 cal ski/row

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

Whiteboard:

Wednesday, January 13, 2021

Male Clients

1

Geoff
Cottrill

5:00 AM CrossFit

5 x 5 @ 125 lbs

2

_Stuart
Chandler

6:00 PM CrossFit

5 x 5 @ 120 lbs

Squat-ish

3

Andrew
Belcher

6:00 AM CrossFit

5 x 5 @ 105 lbs

4

Chris
Weber

6:00 PM CrossFit

5 x 5 @ 95 lbs

4

Clayton
Buescher

11:30 AM CrossFit

5 x 5 @ 95 lbs

Worst lift

4

David
Kan

6:00 PM CrossFit

5 x 5 @ 95 lbs

5

Tom
Daniel

4:00 PM CrossFit

5 x 5 @ 75 lbs

6

Luke
Wylie

11:30 AM CrossFit

5 x 4 @ 105 lbs

6

Tyler
Parker

5:00 AM CrossFit

5 x 4 @ 155 lbs

💀 5,5,3,4,4

6

Alex
Adkins

5:00 AM CrossFit

5 x 3 @ 165 lbs

5-5-4-3-4

Female Clients

1

Christina
Chandler

6:00 PM CrossFit

5 x 5 @ 100 lbs

2

Laura Lynn
Williams

11:30 AM CrossFit

5 x 5 @ 90 lbs

3

Laura
Kim

6:00 PM CrossFit

5 x 5 @ 75 lbs

4

Jessica
Dodd

4:00 PM CrossFit

5 x 5 @ 70 lbs

5

Kristina
Moore

5:00 PM CrossFit

5 x 5 @ 65 lbs

6

Sage
West

12:30 PM CrossFit

5 x 5 @ 45 lbs

6

Shannon
Lyczkowski

6:00 PM CrossFit

5 x 5 @ 45 lbs

6

Tayler
Saunders

4:00 PM CrossFit

5 x 5 @ 45 lbs

7

Amy
Rahn

4:00 PM CrossFit

5 x 5 @ 0 lbs

Squat clean #85

7

Flor
Jalikis

5:00 AM CrossFit

5 x 3 @ 55 lbs

7

Tess
Free

6:00 AM CrossFit

5 x 3 @ 55 lbs