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Hang Power Snatch

Metcon

Metcon

Metcon

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Workout

Wednesday, February 13th Wod!!

Wear your Valentine's Day Colors tomorrow!!

Warm-up

15 AAC or 20 Cal Row
1 Round Cindy
10 Muscle Snatch
10 OHS 45/35

Hang Power Snatch (5 X 3 @ 65-70%)

Hang Power Snatch

Perform each set at the 90sec mark.
*Do NOT fail at this. Keep the loads manageable. Work for technique if necessary.

Metcon (AMRAP - Reps)

8 min AMRAP

3, 3... 6, 6... 9, 9...
Power Snatch 75/55
Lateral Burpee over Bar
RX+ - 95/65

Rest 4 mins

Treat each of these metcons like Open Style workouts. Fully recover and get after the next one. The RX+ is not supposed to be done if your snatch isn't VERY proficient!!
See a coach if you're not sure.
"Leave your Ego at the Door"

Metcon (AMRAP - Reps)

6 min AMRAP

3, 3... 6, 6... 9, 9...
Power Snatch 75/55
Lateral Burpee over Bar
RX+ - 95/65

Rest 3 mins

Metcon (AMRAP - Reps)

4 min AMRAP

3, 3... 6, 6... 9, 9...
Power Snatch 75/55
Lateral Burpee over Bar
RX+ - 95/65

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

Whiteboard:

Wednesday, February 13, 2019

Male Clients

1

Coach
Jake

12:00 PM CrossFit Advance...

5 x 3 @ 145 lbs

1

Ryan
Aker

4:00 PM CrossFit

5 x 3 @ 145 lbs

2

Coach
Adam-Bomb

9:30 AM CrossFit

5 x 3 @ 135 lbs

2

Mike “Woot”
Wooten

12:00 PM CrossFit Advance...

5 x 3 @ 135 lbs

3

Scott
Puclik

12:00 PM CrossFit Advance...

5 x 3 @ 125 lbs

3

Tate
Daniels

6:00 AM CrossFit

5 x 3 @ 125 lbs

4

Gejo
Salgado

6:00 PM CrossFit

5 x 3 @ 115 lbs

4

John
Harris

5:00 AM CrossFit

5 x 3 @ 115 lbs

5

Coach
Tony

12:00 PM CrossFit Advance...

5 x 3 @ 105 lbs

5

Patrick
Elsasser

6:00 AM CrossFit

5 x 3 @ 105 lbs

6

Chris “Fly
Eagles Fly ...

12:00 PM CrossFit Advance...

5 x 3 @ 95 lbs

6

Phil
Beltran

4:00 PM CrossFit

5 x 3 @ 95 lbs

7

Dawson “DJ”
Saathoff

5:00 AM CrossFit

5 x 3 @ 85 lbs

8

Private

6:00 PM CrossFit

5 x 3 @ 75 lbs

8

Scott
Mann

8:30 AM CrossFit

5 x 3 @ 75 lbs

9

Steve
Loner

9:30 AM CrossFit

5 x 3 @ 0 lbs

Female Clients

1

Kerri
Evans

6:00 PM CrossFit

5 x 3 @ 85 lbs

1

Michelle
Kibby

4:00 PM CrossFit

5 x 3 @ 85 lbs

1

Sandy
“Pants” Diaz

4:00 PM CrossFit

5 x 3 @ 85 lbs

65, 75, 80, 85, 85

2

Amy
Wilson

8:30 AM CrossFit

5 x 3 @ 75 lbs

2

Angela
Young

12:00 PM CrossFit Advance...

5 x 3 @ 75 lbs

2

Nikki
Saavedra

12:00 PM CrossFit Advance...

5 x 3 @ 75 lbs

3

Coach
Geo

9:30 AM CrossFit

5 x 3 @ 70 lbs

3

Jayme
Pilon

9:30 AM CrossFit

5 x 3 @ 70 lbs

4

Beth
Johnson

5:00 PM CrossFit

5 x 3 @ 65 lbs

4

Bethany
Guzman

6:00 PM CrossFit

5 x 3 @ 65 lbs

4

Coach
K

6:00 AM CrossFit

5 x 3 @ 65 lbs

4

Dawn
Levins

5:00 AM CrossFit

5 x 3 @ 65 lbs

4

Drienna
Green

8:30 AM CrossFit

5 x 3 @ 65 lbs

4

Jayme
Crist

12:00 PM CrossFit Advance...

5 x 3 @ 65 lbs

4

Private

6:00 PM CrossFit

5 x 3 @ 65 lbs

4

Leanne
Ewald

12:00 PM CrossFit Advance...

5 x 3 @ 65 lbs

Stuck with 65 - did a few at 75# but could feel pull under ribcag...

4

Mallory
Thompson

8:30 AM CrossFit

5 x 3 @ 65 lbs

5

Ayleah
Alejandre

6:00 PM CrossFit

5 x 3 @ 60 lbs

6

Debbie
Currlin

6:00 AM CrossFit

5 x 3 @ 55 lbs

6

Jennifer
Le Fevre

5:00 PM CrossFit

5 x 3 @ 55 lbs

6

Leah
Braun

9:30 AM CrossFit

5 x 3 @ 55 lbs

6

Lindsey
Aronson

6:00 AM CrossFit

5 x 3 @ 55 lbs

6

Renetta
Johnson

8:30 AM CrossFit

5 x 3 @ 55 lbs

6

Yianoula
“Nola” Warne

5:00 PM CrossFit

5 x 3 @ 55 lbs

7

Sally
Gjeloshaj

9:30 AM CrossFit

5 x 3 @ 45 lbs

8

Jess
Duran

8:30 AM CrossFit

5 x 3 @ 25 lbs