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Components

Snatch

Metcon

Settings

Workout

Mechanics and Techbique

Technique Work

Extended Barbell warmup
Snatch technique

EMOM X 12
Start around 50%
And build throughout
1-4: 3 Power Snatch
5-8: 2 Squat Snatch

9-12: Snatch (Heavy single, power or full)

Snatch

WOD

Metcon (AMRAP - Reps)

AMRAP 12
   3 Hang Power Snatch 115 | 75/55
   6 OHS
   9 Box jumps 24/20
   12 Lateral bar hops

If you snatch > 165/115 please do RX+

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

Whiteboard:

Friday, February 14, 2020

Clients:

Clients

1

Christopher
Ice

12 PM WOD

1 x 1 @ 215 lbs

2

Mickey
MetCon

12 PM WOD

1 x 1 @ 191.84 lbs

Pink bar 🧡

3

Mike
Staten

5 PM WOD

1 x 1 @ 185 lbs

4

Grady
Hedrick

12 PM WOD

1 x 1 @ 175 lbs

5

Lebanese
Hercules

6 AM WOD

1 x 1 @ 170 lbs

6

Noah
Hartman

12 PM WOD

1 x 1 @ 165 lbs

7

Eric
Krogman

6 PM WOD

1 x 1 @ 145 lbs

8

Adam
Motycka

5 PM WOD

1 x 1 @ 135 lbs

9

Jim
Sutphin

6 AM WOD

1 x 1 @ 125 lbs

Coaching, only did about 4 rounds of snatch

10

Lexi
Ford

5 PM WOD

1 x 1 @ 120 lbs

10

Nikki
Barbell

5 PM WOD

1 x 1 @ 120 lbs

11

Scott
Germani

12 PM WOD

1 x 1 @ 115 lbs

11

Tiffany
Akeman

12 PM WOD

1 x 1 @ 115 lbs

12

nick
davis

5 PM WOD

1 x 1 @ 95 lbs

13

Kandy
Justice

5 PM WOD

1 x 1 @ 70 lbs

14

rosa
sutphin

12 PM WOD

1 x 1 @ 65 lbs

14

Stacey
Ice

5 PM WOD

1 x 1 @ 65 lbs