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Components

Snatch

Metcon

Settings

Workout

Snatch + Snatch/Burpees

Warm-up

2:00 of Guided Ankle Mobility Work
10 PVC Passes
10 Reverse Grip PVC Passes
15 Banded Low External Rotations
0:30 Hanging Hollow Body
0:30 Handstand Hold
15 Air Squats
0:30 Perfect Lunge/ leg
15 Air Squats
3 Rounds of:
5 B/N Snatch Grip Press (45/35)
10 Good Mornings (45/35)
0:15 Hold in bottom of OHS (45/35)

Snatch (1 EMOM x 10)

Increasing weight

Metcon (Time)

3 Rounds of:
10 Squat Snatches (135/85)
20 Burpees to a plate (any size)

Scale so that the 10 squat snatches can be performed in less than 2 minutes. Touch and go not a requirement, but a "relentless singles" approach is encouraged.

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

Whiteboard:

Friday, March 30, 2018

Male Clients

1

Connor
Miller 🍟 🍔

6pm CrossFit

1 x 1 @ 205 lbs

feelin rusty

1

Jin
Bae

4pm CrossFit

1 x 1 @ 205 lbs

2

Brandon
Wright

12pm CrossFit

1 x 1 @ 175 lbs

Barely failed 185...

2

Brian
Kent

4pm CrossFit

1 x 1 @ 175 lbs

3

Frank!e
Armas

4pm CrossFit

1 x 1 @ 162 lbs

4

Private

6am CrossFit

1 x 1 @ 160 lbs

5

Brian
Kalmenson

6am CrossFit

1 x 3 @ 155 lbs

Too ugly to go higher

6

AJ!
Isabelo

6am CrossFit

1 x 1 @ 150 lbs

7

Scott
Wasowski

5pm CrossFit

1 x 1 @ 145 lbs

8

William
Higgins

5pm CrossFit

1 x 10 @ 135 lbs

Oly then warmed up with snatch EMOM

8

Private

4pm CrossFit

1 x 1 @ 135 lbs

8

Hipster
Carlos

5pm CrossFit

1 x 1 @ 135 lbs

first time snatching since last april

9

Jason
Jarrells

12pm CrossFit

1 x 1 @ 125 lbs

10

Nate
Cobb

8am CrossFit

3 x 1 @ 115 lbs

10

Ken
Nelson

4pm CrossFit

1 x 1 @ 115 lbs

Form a little loose.

11

Bill
Curci

6pm CrossFit

4 x 1 @ 95 lbs

11

Adrian
de Arriba

7am CrossFit

1 x 1 @ 95 lbs

11

Andrés
Herrera

8am CrossFit

1 x 1 @ 95 lbs

failed 105 x 3

11

Brad
Damon

6am CrossFit

1 x 1 @ 95 lbs

11

Sean
Reynolds

5pm CrossFit

1 x 1 @ 95 lbs

12

Ron
Singer

6pm CrossFit

1 x 1 @ 85 lbs

12

Ryan
Reynolds

5pm CrossFit

1 x 1 @ 85 lbs

13

Iain
Fulton

7am CrossFit

1 x 1 @ 65 lbs

traps sore

Female Clients

1

Heather
Spears

6pm CrossFit

1 x 1 @ 135 lbs

2

Shannon
Blyth

6am CrossFit

1 x 1 @ 130 lbs

Attempted 137# ans 140# 2x. Failed behind...

3

Patricia
Brown

6pm CrossFit

1 x 1 @ 125 lbs

4

Steph
Jarosz

6am CrossFit

1 x 1 @ 115 lbs

5

Leigh
Bryant

6am CrossFit

1 x 1 @ 102 lbs

6

ashley
green

8am CrossFit

1 x 1 @ 100 lbs

6

Jen
Carroll

6pm CrossFit

1 x 1 @ 100 lbs

6

Kate
Kent

8am CrossFit

1 x 1 @ 100 lbs

7

Heather
Dunn

4pm CrossFit

1 x 1 @ 95 lbs

8

Karli-Mae
Ochoa

6am CrossFit

1 x 1 @ 90 lbs

8

Kim
McGrath

5pm CrossFit

1 x 1 @ 90 lbs

8

Samantha
Berenter

8am CrossFit

1 x 1 @ 90 lbs

9

Kasie
Jones

12pm CrossFit

1 x 1 @ 85 lbs

9

Lori
Pope

7am CrossFit

1 x 1 @ 85 lbs

9

Private

5pm CrossFit

1 x 1 @ 85 lbs

10

Courtney
Roberts

6pm CrossFit

1 x 1 @ 80 lbs

10

Emily
Gruber

6am CrossFit

1 x 1 @ 80 lbs

10

Maria
Mercado

4pm CrossFit

1 x 1 @ 80 lbs

11

Janis
Green

7am CrossFit

1 x 1 @ 75 lbs

12

Kym
Janke

4pm CrossFit

3 x 1 @ 70 lbs

12

Barbara
Gayle

7am CrossFit

1 x 1 @ 70 lbs

still feeling wonky in the traps, neck

12

Laura
Ringgold

4pm CrossFit

1 x 1 @ 70 lbs

12

Vienna
Kaiser

8am CrossFit

1 x 1 @ 70 lbs

And this was a full squat snatch!!!!!!

13

Kaitlin
Backes

4pm CrossFit

2 x 1 @ 65 lbs

14

Dani
Simpson

4pm CrossFit

1 x 1 @ 60 lbs

15

Brenna
Jarrells

12pm CrossFit

1 x 1 @ 50 lbs