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Power Snatch

Metcon

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Workout

1.24.2022

Warm-up

1 set
10 alternating Spiderman stretches
10 leg swings (across body) / leg
10 up-downs

1 set
10 leg swings (front and back) / leg
10 box step-ups (any height)
10 good mornings (no weight)

1 set
10 reverse lunges
10 box jumps or step-ups (any height)
10 burpees

Warm-Up

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

Strength

Power Snatch (8min to build 2RM)

Power Snatch

Metcon

Metcon (Time)

For time:
21-15-9
Snatches (115/75 lb)
Box jumps (24/20 in)

Intermediate: 95/65#
Beginner: 45/35# 20/16in

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

Whiteboard:

Monday, January 24, 2022

Male Clients

1

Josh
Littauer

5:00 pm CrossFit

1 x 2 @ 245 lbs

2

Eric
Leininger

5:00 pm CrossFit

1 x 2 @ 185 lbs

Missed 195

2

Justin
Abney

7:00 am CrossFit

1 x 2 @ 185 lbs

2

Kyler
Fairchild

CrossFit 7:00 PM

1 x 2 @ 185 lbs

3

Chris
Hahn

12:00 PM CrossFit

1 x 2 @ 155 lbs

3

Mickey
$ Admony

5:00 pm CrossFit

1 x 2 @ 155 lbs

4

Daniel
Russell

5:00 pm CrossFit

1 x 2 @ 145 lbs

4

Jim
Eamma

6:00 pm CrossFit

1 x 2 @ 145 lbs

4

Kyle
Jones

6:00 am CrossFit

1 x 2 @ 145 lbs

4

Nir
Nehory

CrossFit 7:00 PM

1 x 2 @ 145 lbs

4

Taylor
Smith

5:00 pm CrossFit

1 x 2 @ 145 lbs

5

Amir
Ehrmann

5:00 pm CrossFit

1 x 2 @ 135 lbs

5

Anastacio
Nieves

12:00 PM CrossFit

1 x 2 @ 135 lbs

Worked on form

5

Mark
Brooks

5:00 am CrossFit

1 x 2 @ 135 lbs

Took easy

6

Daz
Williams

6:00 am CrossFit

1 x 2 @ 125 lbs

6

Mike
Nosker

6:00 am CrossFit

1 x 2 @ 125 lbs

7

Grant
Nogaj

6:00 pm CrossFit

1 x 2 @ 115 lbs

7

John
Curl

6:00 am CrossFit

1 x 2 @ 115 lbs

7

Justin
Van Winkle

CrossFit 7:00 PM

1 x 2 @ 115 lbs

shoulder injury

7

Marc
Jones

6:00 am CrossFit

1 x 2 @ 115 lbs

7

Ronen
Nagar

CrossFit 7:00 PM

1 x 2 @ 115 lbs

8

Angel
Lecuona

7:00 am CrossFit

1 x 2 @ 105 lbs

8

Eric
Micek

12:00 PM CrossFit

1 x 2 @ 105 lbs

8

Vinod
Nutakki

5:00 pm CrossFit

1 x 2 @ 105 lbs

failed 110

9

Angelo
Caridad

5:00 pm CrossFit

1 x 2 @ 95 lbs

9

Craig
Kamrowski

12:00 PM CrossFit

1 x 2 @ 95 lbs

9

Harikrishna
Siliveri

5:00 pm CrossFit

1 x 2 @ 95 lbs

Failed at 100 - hamstring injury

9

Lotan
Stern

5:00 am CrossFit

1 x 2 @ 95 lbs

9

Nick
Cortes

12:00 PM CrossFit

1 x 2 @ 95 lbs

10

Hitesh
Patel

12:00 PM CrossFit

1 x 2 @ 85 lbs

11

Antonio
Perez

CrossFit 7:00 PM

1 x 2 @ 75 lbs

11

Anu
—

5:00 pm CrossFit

1 x 2 @ 75 lbs

11

Ram
Machness

CrossFit 7:00 PM

1 x 2 @ 75 lbs

11

Tom
Machness

CrossFit 7:00 PM

1 x 2 @ 75 lbs

Female Clients

1

Annie
Jockisch

6:00 pm CrossFit

1 x 2 @ 115 lbs

1

Courtney
Tibiletti

6:00 pm CrossFit

1 x 2 @ 115 lbs

2

T
Eamma

6:00 pm CrossFit

1 x 2 @ 105 lbs

3

Shannon
Poulston

6:00 pm CrossFit

1 x 2 @ 95 lbs

4

Michelle
Purcell

6:00 am CrossFit

1 x 2 @ 90 lbs

5

Private

5:00 pm CrossFit

1 x 2 @ 85 lbs

5

Desiree
Powell

6:00 pm CrossFit

1 x 2 @ 85 lbs

5

Sherika
Johnson

6:00 pm CrossFit

1 x 2 @ 85 lbs

6

Brittiana
Moya-MacIntyre

6:00 pm CrossFit

1 x 2 @ 80 lbs

7

Carley
Hanley

5:00 am CrossFit

1 x 2 @ 75 lbs

7

Cathy
Willenborg

5:00 pm CrossFit

1 x 2 @ 75 lbs

7

Ellen
Fleckenstein

5:00 pm CrossFit

1 x 2 @ 75 lbs

7

Gina
Flores

6:00 pm CrossFit

1 x 2 @ 75 lbs

7

Judy
Russell

5:00 pm CrossFit

1 x 2 @ 75 lbs

7

Tuwela
Moore

7:00 am CrossFit

1 x 2 @ 75 lbs

PR

8

Luz
Perez

CrossFit 7:00 PM

1 x 2 @ 70 lbs

8

Sarah
Ezell

5:00 am CrossFit

1 x 2 @ 70 lbs

9

Stephanie
Carenza

5:00 am CrossFit

1 x 2 @ 65 lbs

10

Cathy
Landry

12:00 PM CrossFit

1 x 2 @ 60 lbs

10

Kris
Fanning

7:00 am CrossFit

1 x 2 @ 60 lbs

11

Jessica
Swinea

CrossFit 7:00 PM

1 x 2 @ 55 lbs

11

Luz
Retana

CrossFit 7:00 PM

1 x 2 @ 55 lbs

12

Angey
Williams

12:00 PM CrossFit

1 x 2 @ 50 lbs

13

Shivani
Patel

5:00 am CrossFit

1 x 2 @ 45 lbs

13

Susan
Jost

5:00 am CrossFit

1 x 2 @ 45 lbs

14

Claudia
Travers

5:00 pm CrossFit

1 x 2 @ 40 lbs