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Components
Power Snatch
Metcon
Settings
Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
Power Snatch + OHS - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
4pm CrossFit
5pm CrossFit
5pm CrossFit
6pm CrossFit
6pm CrossFit
7pm CrossFit
7pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
67 (33/34)
Workout
Power Snatch + OHS
Warm-up
15 GHD Hip Extensions
25 Banded Squats
25 Hollow Rocks
15 Banded External Rotations w/ Press
10 PVC Passes
10 Reverse Grip PVC Passes
10 PVC OHS
5 B/N Snatch Grip Press (45/35)
5 Pause OHS (45/35)
5 Snatch Balance (45/35)
Power Snatch (1 EMOM x10)
Build up in weight throughout.
Metcon (Time)
10 rounds for time of:
1 power snatch
3 overhead squats
Rx+: 155/105
Rx: 135/95
Scaled: 95/65
10 minute timecap.
This workout contains a high volume of weightlifting at a moderately heavy load. Reduce the weight but try to perform the prescribed reps. Today’s workout offers a good opportunity to focus on mechanics in your snatch and overhead squat.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 12, 2018
Male Clients
1
Connor
Miller 🍟 🍔
4pm CrossFit
1 x 1 @ 200 lbs
2
Tom
Brown
6pm CrossFit
1 x 1 @ 176.4 lbs
3
Brandon
Wright
12pm CrossFit
1 x 1 @ 175 lbs
3
Jin
Bae
4pm CrossFit
1 x 1 @ 175 lbs
4
Hipster
Carlos
6pm CrossFit
1 x 1 @ 172 lbs
A little forward but ok
5
Craig
Kreinest
5pm CrossFit
1 x 1 @ 165 lbs
5
Dan
Chavez
12pm CrossFit
1 x 1 @ 165 lbs
5
Travis
Felderhoff
6am CrossFit
1 x 1 @ 165 lbs
75(2)-95(2)-105-115-125-135-145-155-165-165
6
Carlos
Alaniz
6am CrossFit
1 x 1 @ 155 lbs
6
Private
6pm CrossFit
1 x 1 @ 155 lbs
6
Ilya
Zavalov
12pm CrossFit
1 x 1 @ 155 lbs
6
Olivier
Derei
7pm CrossFit
1 x 1 @ 155 lbs
7
Robert
Christie
6pm CrossFit
2 x 1 @ 150 lbs
8
Nate
Cobb
8am CrossFit
1 x 1 @ 145 lbs
9
Fernando
Flores
6pm CrossFit
1 x 1 @ 135 lbs
9
Frank!e
Armas
5pm CrossFit
1 x 1 @ 135 lbs
squated 145 three times!!!
9
Galen
Hernandez
12pm CrossFit
1 x 1 @ 135 lbs
9
Ramon
Ulloa
5pm CrossFit
1 x 1 @ 135 lbs
10
AJ!
Isabelo
6am CrossFit
1 x 1 @ 132.3 lbs
first snatch in 3 months!
11
Ulrick
Matsunaga
6pm CrossFit
1 x 1 @ 129 lbs
12
Craig
Tino
6am CrossFit
1 x 1 @ 125 lbs
12
Tyler
Eickmann
5pm CrossFit
1 x 1 @ 125 lbs
last rep was awful bad form
13
Andrés
Herrera
5pm CrossFit
1 x 1 @ 115 lbs
13
Iain
Fulton
7am CrossFit
1 x 1 @ 115 lbs
14
Bill
Curci
5pm CrossFit
1 x 1 @ 105 lbs
kept it light to focus on form
15
Sean
Reynolds
7pm CrossFit
5 x 1 @ 95 lbs
15
Adrian
de Arriba
4pm CrossFit
1 x 1 @ 95 lbs
15
Brendan
Homnick
4pm CrossFit
1 x 1 @ 95 lbs
15
Robby
Tabellija
6am CrossFit
1 x 1 @ 95 lbs
15
Ryan
Figuerado
6pm CrossFit
1 x 1 @ 95 lbs
16
Ryan
Reynolds
7pm CrossFit
1 x 1 @ 85 lbs
17
Luke
Campanella
6am CrossFit
1 x 1 @ 75 lbs
18
Tyler
Clark
6pm CrossFit
1 x 2 @ 65 lbs
Sub'd Power clean 115 w/ FS
Female Clients
1
Heather
Spears
6pm CrossFit
1 x 1 @ 122 lbs
2
Patrisha
Wilson
6am CrossFit
1 x 1 @ 115 lbs
2
Shannon
Blyth
6am CrossFit
1 x 1 @ 115 lbs
Attempted 120# 2x.
3
Lindsey
Hempy
6am CrossFit
1 x 1 @ 105 lbs
4
Leigh
Bryant
6am CrossFit
2 x 1 @ 100 lbs
5
Kait
Pollen
5pm CrossFit
1 x 1 @ 95 lbs
failed 100#
5
Karli-Mae
Ochoa
6am CrossFit
1 x 1 @ 95 lbs
5
Katie
Clarke
6am CrossFit
1 x 1 @ 95 lbs
5
Kim
McGrath
8am CrossFit
1 x 1 @ 95 lbs
5
Maria
Mercado
6pm CrossFit
1 x 1 @ 95 lbs
6
Private
5pm CrossFit
3 x 1 @ 90 lbs
6
Samantha
Berenter
12pm CrossFit
1 x 1 @ 90 lbs
7
Lori
Pope
7am CrossFit
1 x 1 @ 85 lbs
7
Patti
Gerckens
8am CrossFit
1 x 1 @ 85 lbs
8
Edna
Castaneda
6pm CrossFit
1 x 1 @ 80 lbs
8
Gracie
Laciste
4pm CrossFit
1 x 1 @ 80 lbs
8
Janelle
Humphrey
6am CrossFit
1 x 1 @ 80 lbs
Ugly 85 today
9
Dani
Simpson
4pm CrossFit
2 x 1 @ 75 lbs
9
Janis
Green
7am CrossFit
1 x 1 @ 75 lbs
9
Katrin
Henricksen
6pm CrossFit
1 x 1 @ 75 lbs
10
Kaitlin
Backes
4pm CrossFit
3 x 1 @ 70 lbs
10
Alissa
Cobb
7am CrossFit
2 x 1 @ 70 lbs
11
Danielle
Barragan
5pm CrossFit
1 x 1 @ 65 lbs
11
Donica
Ryder ⛵️
6am CrossFit
1 x 1 @ 65 lbs
11
Laura
Ringgold
4pm CrossFit
1 x 1 @ 65 lbs
11
Monica
Pastor
5pm CrossFit
1 x 1 @ 65 lbs
11
Sy
Serbas
5pm CrossFit
1 x 1 @ 65 lbs
11
Vienna
Kaiser
8am CrossFit
1 x 1 @ 65 lbs
12
Beth
Gray
12pm CrossFit
1 x 1 @ 60 lbs
13
Paige
Escamilla
5pm CrossFit
1 x 1 @ 55 lbs
13
Thuong
Ton
7am CrossFit
1 x 1 @ 55 lbs
14
Sandra
Mendez
5pm CrossFit
1 x 1 @ 40 lbs
15
Rowena
Sinclair
12pm CrossFit
1 x 1 @ 32 lbs
16
Jannie
Siriphala
6pm CrossFit
20 x 1 @ 0 lbs
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