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3 Position Snatch

Metcon

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Workout

01/21/2021

Weightlifting

3 Position Snatch (12 Minutes to build to As Heavy as Possible )

01 High-hang + 01 Hang + 01 Snatch

3 Position Snatch: https://www.youtube.com/watch?v=eIGnKnfmG-c

Workout of the Day

Metcon (AMRAP - Rounds and Reps)

AMRAP in 03 Minutes:
13/09 Calorie Row (09/06 Bike Cals)(Cone by driveway past tracy's gym)
12 Power Snatches (75/55, Rx+=95/65)

- Rest 03 Minutes -

AMRAP in 03 Minutes:
13/09 Calorie Row (09/06 Bike Cals)(Cone by driveway past tracy's gym)
08Power Snatches (95/65, Rx+=115/85)

- Rest 03 Minutes -

AMRAP in 03 Minutes:
13/09 Calorie Row (09/06 Bike Cals)(Cone by driveway past tracy's gym)
04 Power Snatches (115/85, Rx+=135/95)

*When time expires in the AMRAP, finish the movement you're in and pick-up in the next movement in the next AMRAP.

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

Whiteboard:

Thursday, January 21, 2021

Male Clients

1

RW
Rice

CrossFit: 8:30 AM

1 x 1 @ 155 lbs

1

Sean
Smith

CrossFit: 4:30 PM

1 x 1 @ 155 lbs

2

Cameron
Reeves

CrossFit: 5:30 AM

1 x 1 @ 140 lbs

3

Guadalupe
Avalos

CrossFit: 5:30 AM

1 x 1 @ 135 lbs

3

Joel
De La O

CrossFit: 4:30 PM

1 x 1 @ 135 lbs

3

Riley
Alford

CrossFit: 6:00 PM

1 x 1 @ 135 lbs

4

Aaron
Forehand

CrossFit: 8:30 AM

1 x 1 @ 125 lbs

4

kyle
lawles

CrossFit: 5:30 AM

1 x 1 @ 125 lbs

5

Seth
McClellan

CrossFit: 5:30 AM

1 x 1 @ 115 lbs

6

Kevin
Korinek

CrossFit: 5:30 AM

1 x 1 @ 95 lbs

7

Raine Corado
l

CrossFit: 6:00 PM

1 x 1 @ 75 lbs

Female Clients

1

Makayla
Simmons

CrossFit: 4:30 PM

1 x 1 @ 105 lbs

2

Dana
Forehand

CrossFit: 5:30 AM

1 x 1 @ 85 lbs

3

Ashley
Reeves

CrossFit: 6:00 PM

4 x 1 @ 75 lbs

3

Melissa
McClellan

CrossFit: 5:30 AM

1 x 1 @ 75 lbs

4

Emily
Hunt

CrossFit: 5:30 AM

1 x 1 @ 65 lbs

4

Kambrey
Blakey

CrossFit: 5:30 AM

1 x 1 @ 65 lbs

5

Ellie
Brown

CrossFit: 5:30 AM

1 x 1 @ 55 lbs

5

Meg
Brown

CrossFit: 5:30 AM

1 x 1 @ 55 lbs

5

Megan
Birkenfeld

CrossFit: 5:30 AM

1 x 1 @ 55 lbs