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Power Snatch + Hang S ...

Metcon

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Workout

WOD - Tuesday, February 20, 2018

Warm-up

Row 500
Roll Shouders + Hips with Lacrosse Ball
Banded Shoulder Stretches
1x
10 KBS
10 Dislocates w/PVC
10 Overhead Squats w/PVC
Burgener for Snatch w/PVC
With Empty Bar
10 Hang Power Snatch
10 Power Snatch
10 Hang Squat Snatch
10 Squat Snatch

Weightlifting

EMOM 12
Min 1 = Power Snatch + Hang Squat Snatch + OHS
Min 2 = 5 HSPU

Work up to heaviest weight for the day
HSPU Sub = 10 Shoulder Taps at 45 Degrees on Wall

Power Snatch + Hang Squat Snatch + OHS (6X1 @ AHAP)

Work up to the heaviest weight possible with form.

Metcon

Metcon (Time)

For Time Complete:

Row 1000
4 Rounds of:
15 Alternating DB Snatch (35/20)
30 Double Unders (60 Singles/20 DU Attempts)
Then Row 1000

Rx+= (50/35)

Mobility

Cool down mobility, coaches choice

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

Whiteboard:

Tuesday, February 20, 2018

Male Clients

1

Private

4:30 PM CrossFit

1 x 1 @ 165 lbs

2

Dennis
Shelton

4:30 PM CrossFit

1 x 1 @ 145 lbs

95,115,125,125,135,145

3

Robert
Self

5:00 AM CrossFit

1 x 1 @ 135 lbs

95/105/115/130/135

4

Private

5:00 AM CrossFit

1 x 1 @ 115 lbs

4

Rich
Marino

5:30 PM CrossFit

1 x 1 @ 115 lbs

5

Brennan
Wesolowski

8:00 AM CrossFit

1 x 1 @ 110 lbs

6

Brian
Watson

8:00 AM CrossFit

1 x 1 @ 105 lbs

6

Tom
Boyle

5:00 AM CrossFit

1 x 1 @ 105 lbs

7

Alex
Karpinski

7:30 PM CrossFit

1 x 1 @ 95 lbs

7

Brandon
Henry

5:00 AM CrossFit

1 x 1 @ 95 lbs

8

Jeff
Beatty

6:00 AM CrossFit

6 x 1 @ 85 lbs

9

Bryan
Bureau

5:30 PM CrossFit

1 x 1 @ 75 lbs

10

Robin
Gautham Mu ...

6:00 AM CrossFit

6 x 1 @ 55 lbs

Female Clients

1

Kasey
Kohring

5:30 PM CrossFit

1 x 1 @ 80 lbs

2

Alexis
Angier

8:00 AM CrossFit

1 x 1 @ 65 lbs

2

Victoria
Duncan

5:30 PM CrossFit

1 x 1 @ 65 lbs

3

Brenda
Miller

8:00 AM CrossFit

1 x 1 @ 60 lbs

3

Molly
Clark

7:30 PM CrossFit

1 x 1 @ 60 lbs

4

Jessica
Chauncey

5:00 AM CrossFit

1 x 1 @ 55 lbs

5

Allison
Elliott

5:00 AM CrossFit

1 x 1 @ 50 lbs

5

Estela
Falla-Ross

6:00 AM CrossFit

1 x 1 @ 50 lbs

6

Private

4:30 PM CrossFit

1 x 3 @ 45 lbs

6

Emily
Thaxton

8:00 AM CrossFit

1 x 1 @ 45 lbs

6

Karlye
Ramer

10:00 AM CrossFit

1 x 1 @ 45 lbs

6

Kelsey
Questel

6:00 AM CrossFit

1 x 1 @ 45 lbs

6

Staci
Hamilton

4:30 PM CrossFit

1 x 1 @ 45 lbs

7

Monica
Lee

7:30 PM CrossFit

1 x 1 @ 40 lbs

8

Marcy
Butler

8:00 AM CrossFit

1 x 1 @ 35 lbs

8

Michelle
Gillespie

8:00 AM CrossFit

1 x 1 @ 35 lbs

9

Linnet
Orbe

6:00 AM CrossFit

1 x 1 @ 25 lbs