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Snatch + OH Squat

Crossfit Games Open 1 ...

Metcon

Settings

Workout

Monday

Weightlifting

A: Snatch + OH Squat (EMOM x 12 minutes )

4 sets @75%
4 sets @80%
4 sets @85%

Metcon

B: Crossfit Games Open 19.3 (Ages 16-54) (AMRAP - Reps)

200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

Extra

C: Metcon (Time)

Rx =
for time:
10 ring muscle ups
35 ghd situps
5 rope climbs

Rx+ =
20 ring muscle ups
50 ghd situps
10 rope climbs

Beginner Option:
15 ring pull-ups or rows
15 ring pushups
50 abmat situps
10 rope stands

Intermediate:
jumping ring muscle ups w/ rings at eye level

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

Whiteboard:

Monday, February 21, 2022

Male Clients

1

Kegan
Sullivan

CrossFit: 5:00 AM

4 x 2 @ 245 lbs

2

Anthony
Vorachak

Open Gym

4 x 2 @ 225 lbs

3

Josh
Patch

Open Gym

4 x 2 @ 175 lbs

4

Private

CrossFit: 5:00 AM

4 x 2 @ 165 lbs

5

Adam
Cole

CrossFit: 12:00 PM

4 x 2 @ 145 lbs

5

Derek
Odom

Open Gym

4 x 2 @ 145 lbs

6

Johndavid
Storn

CrossFit: 12:00 PM

4 x 2 @ 135 lbs

7

BJ
Marsh

CrossFit: 5:00 AM

4 x 2 @ 115 lbs

8

John
Mullen

CrossFit: 5:00 AM

4 x 2 @ 105 lbs

Monday was not fun day

9

Ben
Kulp

CrossFit: 12:00 PM

4 x 2 @ 95 lbs

10

Andy
Kaestle

CrossFit: 5:00 AM

1 x 2 @ 195 lbs

Female Clients

1

Alaina
Savage

Open Gym

4 x 2 @ 125 lbs

2

Anna
McKay

CrossFit: 4:30 PM

4 x 2 @ 105 lbs

3

Taylor
Turner

CrossFit: 5:30 PM

4 x 2 @ 95 lbs

4

Irma
Vlasac

CrossFit: 6:00 AM

4 x 2 @ 85 lbs

5

Michaela
Goodwin

CrossFit: 4:30 PM

4 x 2 @ 70 lbs

6

Katie
Hornstein

CrossFit: 4:30 PM

4 x 2 @ 25 lbs

7

marjie
bish

CrossFit: 6:00 AM

4 x 1 @ 65 lbs

45/55/65