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Hang Snatch

Snatch

Power Surge

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Workout

WOD - Friday, April 6, 2018

Warm-up

Run 200
2X:
10 Perfect OHS on wall w/pvc
10m walking lunge steps w/twist
10 GHD Sit-ups
Mobilize Shoulders/Hips

3x
2 Snatch Grip RDLs
2 Muscle Snatch
2 Power Snatch
2 Drop Snatch

Weightlifting

Hang Snatch (2 Reps @ 50-60-70-80% of 1 RM Snatch)

Hang Snatch

From top of knee.

Snatch (For %)

Snatch

Metcon

Power Surge (Time)

15-12-9
Power Snatch (95/65)
Box Jump (24/20)
Rest 3 minutes

12-9-6
Power Snatch (95/65)
Box Jump (24/20)
Rest 3 minutes

9-6-3
Power Snatch (95/65)
Box Jump (24/20)

Rx+= (115/75)
Rx55+= 75/55)
Target is less than 20 min

Travel WOD

50 Burpees
40 Box Jumps (Sub Verticle Jumps to Target)
30 Jumping Squats
20 Hand Release push ups
10 Wall Climbs

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

Whiteboard:

Friday, April 06, 2018

Male Clients

1

Robert
Self

5:00 AM CrossFit

1 x 2 @ 145 lbs

2

Private

5:00 AM CrossFit

1 x 2 @ 115 lbs

2

Tom
Boyle

5:00 AM CrossFit

1 x 2 @ 115 lbs

3

Chris
Davis

10:00 AM CrossFit

1 x 2 @ 95 lbs

65/75/85

4

Clint
VanHoy

8:00 AM CrossFit

1 x 2 @ 85 lbs

5

Christian
Acosta

4:30 PM CrossFit

1 x 2 @ 75 lbs

5

Ollin
Dunford

5:00 AM CrossFit

1 x 2 @ 75 lbs

6

Harris
Frank

5:00 AM CrossFit

1 x 2 @ 65 lbs

6

Mike
Brown

5:00 AM CrossFit

1 x 2 @ 65 lbs

Hang Squat

7

Jeff
Davis

4:30 PM CrossFit

1 x 2 @ 45 lbs

careful with right shoulder

Female Clients

1

Kasey
Kohring

5:30 PM CrossFit

1 x 2 @ 85 lbs

2

Sherry
Godfrey

6:00 AM CrossFit

1 x 2 @ 75 lbs

3

Rachel
Blackwell

10:00 AM CrossFit

1 x 2 @ 65 lbs

3

Saskia
Arnesen

10:00 AM CrossFit

1 x 2 @ 65 lbs

4

Allison
Elliott

5:00 AM CrossFit

1 x 2 @ 60 lbs

4

Florisa
Acosta

8:00 AM CrossFit

1 x 2 @ 60 lbs

5

Vicki
Mason

5:30 PM CrossFit

1 x 2 @ 55 lbs

6

Siobhan
Dunford

10:00 AM CrossFit

1 x 2 @ 45 lbs

7

Kerry
Welch

10:00 AM CrossFit

1 x 2 @ 40 lbs

8

Linnet
Orbe

8:00 AM CrossFit

1 x 2 @ 35 lbs