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Squat Snatch

Metcon

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Workout

2/12/20

Weightlifting

Squat Snatch (5x1 climbing)

Squat Snatch

On the 2:00 x 5 Sets:
6 Snatch Grip Deadlifts
3 Hang Power Snatches
6 Overhead Squats
3 Squat Snatch

Start at 55-60% of 1RM Snatch and Steadily Build to a Heavy

This is for barbell cycling, grip, and stamina
• Every 2 minutes, you'll complete an 18-rep complex of Snatch focused movements
• While these complexes do not have to be completed unbroken, push for large sets

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 20:
20 Wallballs (20/14)
20 Alternating Single Arm DB Snatches (50/35)
20 Box Jumps (24"/20")
20 Single Arm DB Push Presses (50/35)
20/15 Calorie Row

Push Press alternate every 5 reps
Goal is 3-4+ Rounds

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

Whiteboard:

Wednesday, February 12, 2020

Male Clients

1

Erich
Cloninger

4:00 PM CrossFit

1 x 1 @ 135 lbs

1

Joseph
Acovski

4:00 PM CrossFit

1 x 1 @ 135 lbs

2

Al
Moody

5:30 AM CrossFit

1 x 1 @ 115 lbs

Front Squat

2

Josh
Roberts

5:30 PM CrossFit

1 x 1 @ 115 lbs

3

Patrick
Mizzell

8:30AM CrossFit Class

1 x 1 @ 95 lbs

4

Johnny
Quilla

12:00 PM CrossFit

1 x 1 @ 85 lbs

4

Paul
Rafferty

5:30 AM CrossFit

1 x 1 @ 85 lbs

cleans

5

King
of Verdict ...

12:00 PM CrossFit

1 x 1 @ 80 lbs

6

Bernard
Tripp

6:30 AM CrossFit

1 x 1 @ 75 lbs

6

Daniel
Leatherman

5:30 AM CrossFit

1 x 1 @ 75 lbs

6

Hap
Clayton

9:30 AM CrossFit

1 x 1 @ 75 lbs

6

Jay
Parkhurst

5:30 PM CrossFit

1 x 1 @ 75 lbs

6

Lanny
Natoli

5:30 PM CrossFit

1 x 1 @ 75 lbs

6

Mike
Alfred

5:30 AM CrossFit

1 x 1 @ 75 lbs

6

Ryan
Snitker

4:00 PM CrossFit

1 x 1 @ 75 lbs

75 across

6

Scotty
In Route

8:30AM CrossFit Class

1 x 1 @ 75 lbs

Across...

7

Joey
Hager

5:30 AM CrossFit

1 x 1 @ 70 lbs

8

Brent
Miller

5:30 PM CrossFit

1 x 1 @ 65 lbs

8

Eric
Olinger

12:00 PM CrossFit

1 x 1 @ 65 lbs

8

Jason
Leach

12:00 PM CrossFit

1 x 1 @ 65 lbs

ps

8

Lee
Blackwelder

5:30 PM CrossFit

1 x 1 @ 65 lbs

8

Patrick
Dollak

8:30AM CrossFit Class

1 x 1 @ 65 lbs

9

Chris
Hemrick

8:30AM CrossFit Class

1 x 1 @ 55 lbs

9

Jim
Tuttle

9:30 AM CrossFit

1 x 1 @ 55 lbs

9

Zeno
Moore

4:00 PM CrossFit

1 x 1 @ 55 lbs

clean

10

Ben
Mustian

4:00 PM CrossFit

5 x 18 @ 45 lbs

11

DREW
COLLINS

5:30 PM CrossFit

1 x 1 @ 35 lbs

12

Josh
Sweeney

6:30 AM CrossFit

1 x 1 @ 0 lbs

225X5X5 bench; GHD sit-ups 7x5

Female Clients

1

Alyson
Knight

4:00 PM CrossFit

1 x 1 @ 75 lbs

1

Jill
Olinger

12:00 PM CrossFit

1 x 1 @ 75 lbs

2

Myra
Harmon

4:00 PM CrossFit

1 x 1 @ 70 lbs

3

Alyssa
Dias

4:00 PM CrossFit

1 x 1 @ 60 lbs

3

Hillary
Ledford

4:00 PM CrossFit

1 x 1 @ 60 lbs

across

3

Kiersten
Palmer

9:30 AM CrossFit

1 x 1 @ 60 lbs

Power snatch

4

chelsea
snitker

4:00 PM CrossFit

1 x 1 @ 55 lbs

4

Cindy
Mustian

4:00 PM CrossFit

1 x 1 @ 55 lbs

Front squats

4

Jennifer
Guthrie

5:30 AM CrossFit

1 x 1 @ 55 lbs

4

Leslie
Auton

5:30 AM CrossFit

1 x 1 @ 55 lbs

split snatch instead of squat snatch

4

Marissa
Hager

5:30 AM CrossFit

1 x 1 @ 55 lbs

Posted clean routine

4

Teeter
Miller

5:30 PM CrossFit

1 x 1 @ 55 lbs

5

Jacki
Collins

5:30 AM CrossFit

1 x 1 @ 45 lbs

5

Mary
Rafferty

5:30 AM CrossFit

1 x 1 @ 45 lbs

Clean

6

Rebecca
Karner

8:30AM CrossFit Class

1 x 1 @ 40 lbs

7

Mary
Mason

8:30AM CrossFit Class

1 x 1 @ 35 lbs

7

Rachel
Breckenridge

5:30 AM CrossFit

1 x 1 @ 35 lbs

clean

8

stevi
harmon

4:00 PM CrossFit

1 x 1 @ 25 lbs

9

Katie
Tuttle

5:30 AM CrossFit

1 x 1 @ 0 lbs

85# cleans, front squat