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Components

Snatch

Metcon

Settings

Workout

Tuesday

Warm-up

1 ROUND
12 Alt Groiners
12 Bootstrappers
12 PVC Pass Thrus
12 Around the Worlds

Into…

2 ROUNDS
5 Snatch Grip Deadlifts
5 Hang High Pulls
5 Hang Muscle Snatches
5 Hang Power Snatches*
5 Overhead Squats

*Catch each Hang Power Snatch a little lower with each rep.

Strength

Snatch (Heavy 1-Rep )

Snatch

ON A 20:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Snatch

(Score is Weight)

*Power if you cannot squat snatch

Workout

Metcon (Time)

FOR TIME
30 DB Devil's Push Press* (35/25)(25/20)

*1 Devil's Press + 1 Push Press = 1 Rep

-9:00 Hard Cap-

(Score is Time)

KG DB: (22.5/15)|(15/9)

RX+
50/35

Scaled
Less weight
15-20 reps
Regular devils press

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

Whiteboard:

Tuesday, February 16, 2021

Male Clients

1

Austin
Haarmann

4:30 PM CrossFit

1 x 1 @ 165 lbs

1

Dustin
Krohn

6:30 PM CrossFit

1 x 1 @ 165 lbs

2

Alex
Johnson

4:30 PM CrossFit

1 x 1 @ 155 lbs

3

Bruce
Vredenburg

5:30 PM CrossFit

1 x 1 @ 150 lbs

4

Jason
Rabinowitz

4:30 PM CrossFit

1 x 1 @ 135 lbs

5

Eli
Brewton

8:30 AM CrossFit

1 x 1 @ 115 lbs

Working on technique

Female Clients

1

Lakeisha
Crouch

6:30 PM CrossFit

1 x 1 @ 155 lbs

failed 165

2

Katie
Brookes

8:30 AM CrossFit

1 x 1 @ 115 lbs

failed at 120. Could catch in the bottom. Couldn't stand 🤦🏽‍♀️

3

Shayna
Rogers

4:30 PM CrossFit

1 x 1 @ 100 lbs

4

Carmen
Thompson

4:30 PM CrossFit

1 x 1 @ 90 lbs

5

Jessie
Pickett

8:30 AM CrossFit

1 x 1 @ 85 lbs

5

Lacy
McKinley

6:30 PM CrossFit

1 x 1 @ 85 lbs

5

Sam
Quale

6:30 PM CrossFit

1 x 1 @ 85 lbs

TECHNIQUE AND CONFIDENCE UGHHH 😬🏋🏼‍♀️

6

Anita
Dean

4:30 PM CrossFit

1 x 1 @ 75 lbs