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Components

Muscle Snatch

High-Hang Snatch

Metcon

Settings

Workout

Wednesday

Warm-up

15 mins

Weightlifting

25 mins

Every 90 sec for 6 sets
Muscle Snatch x 1
*build in weight over 6 sets

Right into…

10 min EMOM
High-Hang Snatch at 70-75%
*pause in bottom of snatch for 2 sec before standing

Muscle Snatch (1, 1, 1, 1, 1, 1)

Muscle Snatch

High-Hang Snatch (10x1 @ 70-75% with a 2 sec pause in the bottom)

High-Hang Snatch

Metcon

Metcon (Time)

8 Rounds
16 ALT DB Snatch (50/35)
10 Strict Ring Dips
5 Box Jumps (30/24)

15 min cap

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

Whiteboard:

Wednesday, April 19, 2017

Male Clients

1

Brandon
Shuck

11:00 AM CrossFit

1 x 1 @ 210 lbs

95, 135, 155, 185, 205

2

Emile
Anderson

9:00 AM CrossFit

1 x 1 @ 195 lbs

3

Samuel
Fitzgerald

11:00 AM CrossFit

1 x 1 @ 165 lbs

4

Justin
Flatt

11:00 AM CrossFit

1 x 1 @ 155 lbs

5

Isaiah
Fitzgerald

11:00 AM CrossFit

1 x 1 @ 145 lbs

10lbs pr

5

Travis
Stutts

6:00 PM CrossFit

1 x 1 @ 145 lbs

6

Carlos
Jara

5:00 PM CrossFit

1 x 1 @ 135 lbs

6

Robert
Herford

7:00 PM CrossFit

1 x 1 @ 135 lbs

6

Todd
McDaniel

6:00 AM CrossFit

1 x 1 @ 135 lbs

7

Mark
Darvill

5:00 AM CrossFit

1 x 1 @ 115 lbs

7

Young
Kim

5:00 PM CrossFit

1 x 1 @ 115 lbs

8

Michael
Smith

5:00 PM CrossFit

1 x 1 @ 105 lbs

8

Mike
Morelli

5:00 AM CrossFit

1 x 1 @ 105 lbs

8

Steve
Schuler

5:00 PM CrossFit

1 x 1 @ 105 lbs

9

Private

6:00 PM CrossFit

1 x 1 @ 100 lbs

10

Chad
Cockerill

6:00 PM CrossFit

1 x 1 @ 95 lbs

10

Joey
White

5:00 PM CrossFit

1 x 1 @ 95 lbs

10

Sean
Kennedy

6:00 AM CrossFit

1 x 1 @ 95 lbs

11

Charles
Kennedy

11:00 AM CrossFit

1 x 1 @ 55 lbs

Female Clients

1

Sarah
Szejn

11:00 AM CrossFit

1 x 1 @ 105 lbs

2

Anna
Burdette

9:00 AM CrossFit

1 x 1 @ 95 lbs

3

Jackie
Cansler

5:00 PM CrossFit

1 x 1 @ 75 lbs

4

Georgia
Rivers

6:00 AM CrossFit

1 x 1 @ 66 lbs

5

Carolina
Martinez

7:00 PM CrossFit

1 x 1 @ 65 lbs

6

Ivette
Morales

9:00 AM CrossFit

1 x 1 @ 60 lbs

6

Page
Hannon

5:00 AM CrossFit

1 x 1 @ 60 lbs

7

Caitlin
Woodrow

7:00 PM CrossFit

1 x 1 @ 55 lbs

7

Nikki
Kirsch

9:00 AM CrossFit

1 x 1 @ 55 lbs

7

Rachel
Klahr

6:00 PM CrossFit

1 x 1 @ 55 lbs

8

Jenny
Rosas

5:00 PM CrossFit

1 x 1 @ 40 lbs

9

Cara
Stutts

6:00 PM CrossFit

1 x 1 @ 35 lbs