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Components

Power Snatch + Hang S ...

Isabel

Metcon

Settings

Workout

4/9/18

Opportunity is missed by most people because it's dressed in overalls and looks like work. -Thomas Edison

Warm-up

Metcon (No Measure)

Partner up on a rower
3 Rounds EMOM
Odd Min – 10/8 Calorie Row
Even Min – 10 Sit-ups

-Then-

Soldier Walks
Knee tucks
Butt Kicks
Hip Stretch
Cherry pickers
10 Slow Air Squats

Weightlifting

Power Snatch + Hang Squat Snatch + Squat Snatch

On the Minute x 12 (3 Rounds):
Minute 1 – 3 Power Snatches
Minute 2 – 2 Hang Squat Snatches
Minute 3 – 1 Squat Snatch
Minute 4 – Rest

Same weight across

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Metcon (AMRAP - Rounds and Reps)

Alternate option

AMRAP 6:
6 Power Snatches (95/65)
18 Bar Hop Overs

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

Whiteboard:

Monday, April 09, 2018

Male Clients

1

Dane
Sonnenberg

4:00 PM CrossFit

3 x 6 @ 175 lbs

2

Eli
Joy

4:00 PM CrossFit

3 x 6 @ 135 lbs

2

Private

12:00 PM CrossFit

3 x 6 @ 135 lbs

2

Derrick
Ledford

6:30 PM CrossFit

3 x 6 @ 135 lbs

2

Neil
Glezen

6:30 AM CrossFit

3 x 6 @ 135 lbs

3

Hap
Clayton

8:30AM CrossFit Class

3 x 6 @ 125 lbs

4

Danny
Eckard

6:30 AM CrossFit

3 x 6 @ 115 lbs

4

Josh
Roberts

5:30 PM CrossFit

3 x 6 @ 115 lbs

4

Ken
Buckstad

5:30 AM CrossFit

3 x 6 @ 115 lbs

Cleans

4

Patrick
Mizzell

4:00 PM CrossFit

3 x 6 @ 115 lbs

5

Bob
Swadley

12:00 PM CrossFit

3 x 6 @ 95 lbs

5

Brent
Miller

8:30AM CrossFit Class

3 x 6 @ 95 lbs

5

Chris
Morales

9:30 AM CrossFit

3 x 6 @ 95 lbs

worked on sq depth

5

Daniel
Leatherman

5:30 AM CrossFit

3 x 6 @ 95 lbs

5

David
Fero

12:00 PM CrossFit

3 x 6 @ 95 lbs

5

Justin
Lincoln

5:30 AM CrossFit

3 x 6 @ 95 lbs

5

Todd
Mehrmann

4:00 PM CrossFit

3 x 6 @ 95 lbs

Snatches

6

Bernard
Tripp

6:30 AM CrossFit

3 x 6 @ 75 lbs

6

Brad
May

5:30 PM CrossFit

3 x 6 @ 75 lbs

cleans

6

Devon
Speckman

6:30 PM CrossFit

3 x 6 @ 75 lbs

6

Jim
Tuttle

6:30 AM CrossFit

3 x 6 @ 75 lbs

6

Joey
Quilla

4:00 PM CrossFit

3 x 6 @ 75 lbs

6

malachi
mcquien

9:30 AM CrossFit

3 x 6 @ 75 lbs

6

sam
knight

6:30 PM CrossFit

3 x 6 @ 75 lbs

6

Scotty
In Route

8:30AM CrossFit Class

3 x 6 @ 75 lbs

first one @ 65#

6

Stephen
Kent

5:30 AM CrossFit

3 x 6 @ 75 lbs

7

Brady
Swadley

4:00 PM CrossFit

3 x 6 @ 65 lbs

8

Darius
Nouri

12:00 PM CrossFit

3 x 6 @ 0 lbs

105# and squated some at 55# and 75#

8

Eric
Olinger

12:00 PM CrossFit

3 x 6 @ 0 lbs

95 PS+HSC+SC

8

Johnny
Quilla

4:00 PM CrossFit

1 x 6 @ 135 lbs

3 Power Snatches, 2 Hang Squat Cleans, 1 Squat Clean

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

3 x 6 @ 115 lbs

2

Alyson
Knight

6:30 PM CrossFit

3 x 6 @ 95 lbs

3

Jill
Olinger

12:00 PM CrossFit

3 x 6 @ 85 lbs

4

Katie
Powell

5:30 PM CrossFit

3 x 6 @ 75 lbs

4

Miranda
Morales

12:00 PM CrossFit

3 x 6 @ 75 lbs

5

Lauran
Stump

6:30 PM CrossFit

3 x 6 @ 70 lbs

power snatch all

5

Susan
Sterling

5:30 AM CrossFit

3 x 6 @ 70 lbs

one set 75#

6

Katie
Tuttle

4:00 PM CrossFit

3 x 6 @ 65 lbs

cleans

6

Private

8:30AM CrossFit Class

3 x 6 @ 65 lbs

6

Nancy
Treadgold

6:30 AM CrossFit

3 x 6 @ 65 lbs

no squats

6

Stacey
Nance

6:30 PM CrossFit

3 x 6 @ 65 lbs

7

Leslie
Auton

5:30 PM CrossFit

3 x 6 @ 55 lbs

7

Maddy
Fero

8:30AM CrossFit Class

3 x 6 @ 55 lbs

7

Rhonda
Halford

12:00 PM CrossFit

3 x 6 @ 55 lbs

7

Stacy
Speckman

6:30 PM CrossFit

3 x 6 @ 55 lbs

power cleans & squat cleans

8

Jennifer
Eckard

9:30 AM CrossFit

3 x 6 @ 45 lbs

8

Lisa
Hummel

6:30 AM CrossFit

3 x 6 @ 45 lbs

9

Emily
Wagner

5:30 PM CrossFit

3 x 6 @ 35 lbs

Power Snatch

9

Jennifer
Pridmore

5:30 PM CrossFit

3 x 6 @ 35 lbs

10

Myra
Harmon

8:30AM CrossFit Class

2 x 6 @ 95 lbs

first round 90