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Components

Pause Power Snatch

SQT

Settings

Workout

SQT

Warm-up

Burgener Warm-up

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Pre-WOD Mobility:
T-spine anchor (3 min)
MBOD (2 min each side)

Weightlifting

Pause Power Snatch

EMOM 10
1 power snatch with pause above knee

Metcon

SQT (Time)

Three rounds for time of:
10 Ground to Overhead, 95# / 65#
200 yard Shuttle sprint, 50 yards x 2

Post-WOD Recovery

Banded OH distraction (2 min each side)
Calf stretch (2 min each side)

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

Whiteboard:

Thursday, February 20, 2020

Male Clients

1

Mike
Harkema

6:00 AM CrossFit

1 x 1 @ 145 lbs

2

Private

CrossFit: 5:00 AM

1 x 1 @ 135 lbs

2

Sam
Schuster

4:30 PM CrossFit

1 x 1 @ 135 lbs

3

ALAN
MORAN

4:30 PM CrossFit

1 x 1 @ 130 lbs

4

Ron
Bunch

6:00 AM CrossFit

1 x 1 @ 125 lbs

from 75 to 125 - clean and jerk

5

Jack
Stevens

4:30 PM CrossFit

1 x 1 @ 115 lbs

5

Justin
Callas

4:30 PM CrossFit

1 x 1 @ 115 lbs

5

Mitch
Diem

CrossFit: 5:00 AM

1 x 1 @ 115 lbs

5

Nick
Vucci

4:30 PM CrossFit

1 x 1 @ 115 lbs

5

Robie
Monroe

4:30 PM CrossFit

1 x 1 @ 115 lbs

95 x9 115x1

6

Bruce
Fritz

4:30 PM CrossFit

1 x 1 @ 95 lbs

7

Private

CrossFit: 5:00 AM

1 x 1 @ 85 lbs

Female Clients

1

Alyssa
Stookey

4:30 PM CrossFit

1 x 1 @ 125 lbs

2

Anna
Silbaugh

4:30 PM CrossFit

1 x 1 @ 110 lbs

55x2,75x2,85x2,95,105x2,110

3

Irish
Sirmons

4:30 PM CrossFit

1 x 1 @ 105 lbs

4

Jessie-Lee
Nichols

CrossFit: 10:00 AM

1 x 1 @ 85 lbs

4

Maureen
McDonough

4:30 PM CrossFit

1 x 1 @ 85 lbs

5

Melissa
Freese

4:30 PM CrossFit

1 x 1 @ 75 lbs

6

Amanda
Trull

4:30 PM CrossFit

1 x 1 @ 55 lbs