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Components

Power Snatch

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Settings

Workout

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Warm-up

10 Scap Pushups
10 Scap Pullups
10 Band Pull Aparts
10 PVC Passes
10 Reverse Grip PVC Passes
0:30 Hanging Hollow Body
1:00 Handstand "Stuff"
20 Banded PVC OHS
15 GHD Hip Extensions
20 Wipers
15 Cobras
10 Scorpions
10 B/N Snatch Grip Press (45/35)
5 Pause OHS (45/35)
Guided Group Power Snatch Work

Power Snatch (Build to a Heavy Double)

15 minutes. Must be a touch and go double.

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Choose a weight that you can cycle for reps and look smooth and efficient. This is meant to be a burner, but not because you move super fast- it should be because you move efficiently. Slow=Smooth, Smooth=Fast. Typically, we like people to get an Rx on a benchmark workout as soon as they have the capacity, but not when it comes to olympic weightlifting movements. Scale so that you can look smooth while performing these reps.

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

Whiteboard:

Friday, April 13, 2018

Male Clients

1

Connor
Miller 🍟 🍔

6pm CrossFit

1 x 2 @ 185 lbs

got ugly and stopped.

2

Brandon
Wright

7am CrossFit

1 x 2 @ 175 lbs

1.5 @ 185

2

William
Higgins

6pm CrossFit

1 x 2 @ 175 lbs

3

Kevin
Kaiser

7am CrossFit

1 x 2 @ 165 lbs

4

Private

6am CrossFit

1 x 2 @ 155 lbs

4

Scott
Wasowski

4pm CrossFit

1 x 2 @ 155 lbs

5

AJ!
Isabelo

6am CrossFit

1 x 2 @ 145 lbs

5

Jerry
Gramling

4pm CrossFit

1 x 2 @ 145 lbs

5

Olivier
Derei

6pm CrossFit

1 x 2 @ 145 lbs

Got th first rep at 155

5

Ramon
Ulloa

12pm CrossFit

1 x 2 @ 145 lbs

6

Moyzes
Dias

5pm CrossFit

1 x 2 @ 135 lbs

6

Nate
Cobb

8am CrossFit

1 x 2 @ 135 lbs

7

Adam
Gelfand

12pm CrossFit

1 x 2 @ 125 lbs

7

Private

6pm CrossFit

1 x 2 @ 125 lbs

7

Ron
Singer

5pm CrossFit

1 x 2 @ 125 lbs

7

Tony
Huynh

7am CrossFit

1 x 2 @ 125 lbs

8

Ken
Nelson

4pm CrossFit

1 x 2 @ 115 lbs

9

Michael
SYLLIAASEN

8am CrossFit

1 x 2 @ 105 lbs

10

Kevin
Baker

12pm CrossFit

1 x 2 @ 85 lbs

11

Avi
Raful

4pm CrossFit

8 x 2 @ 70 lbs

Female Clients

1

Heather
Spears

6pm CrossFit

1 x 2 @ 125 lbs

2

Shannon
Blyth

6am CrossFit

1 x 2 @ 115 lbs

3

Patrisha
Wilson

6am CrossFit

1 x 2 @ 110 lbs

4

Steph
Jarosz

6am CrossFit

1 x 2 @ 105 lbs

5

Leigh
Bryant

6am CrossFit

1 x 2 @ 95 lbs

6

Gracie
Laciste

12pm CrossFit

1 x 2 @ 89.4 lbs

81.1-84.4-85-89.4 *inching to the 90s ;)

7

Karli-Mae
Ochoa

6am CrossFit

1 x 2 @ 87 lbs

8

Courtney
Roberts

7am CrossFit

1 x 2 @ 85 lbs

8

Jen
Carroll

5pm CrossFit

1 x 2 @ 85 lbs

8

Kait
Pollen

6pm CrossFit

1 x 2 @ 85 lbs

8

Kate
Kent

8am CrossFit

1 x 2 @ 85 lbs

8

Samantha
Berenter

6am CrossFit

1 x 2 @ 85 lbs

8

Private

5pm CrossFit

1 x 2 @ 85 lbs

9

Janis
Green

7am CrossFit

3 x 2 @ 75 lbs

Form not as good on the second rep so stayed at this weight to co...

9

Barbara
Gayle

7am CrossFit

1 x 2 @ 75 lbs

Felt wonky at the end

9

Dani
Simpson

12pm CrossFit

1 x 2 @ 75 lbs

10

Kaitlin
Backes

12pm CrossFit

2 x 2 @ 70 lbs

10

Sarah
Calvert

8am CrossFit

1 x 2 @ 70 lbs

11

Theresa
Brinsa

4pm CrossFit

1 x 2 @ 65 lbs

12

Alissa
Cobb

7am CrossFit

2 x 2 @ 60 lbs

12

Laura
Ringgold

4pm CrossFit

1 x 2 @ 60 lbs