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Components

Power Snatch Complex

Metcon

Settings

Workout

Wednesday

Warm-up

5 Snatch Grip Deadlift
5/5 Step Ups
7 tuck ups
7 scap pull ups
5 Hang Sn High Pull
5 Box Jumps
7 Kip Swings
7 HKR or TTB
5/5 worlds greatest
5 Snatch High Pull

Review BB Complex

Strength

Power Snatch Complex (1 x 1 )

1 Power Snatch + 1 Hang Power Snatch

15 min clock

60-65% of 1RM

Stay light, starting snatch cycle next week

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 6
7 TTB
7 Power Snatch (95/65)(75/55)
-rest 2 min-
AMRAP 6
7 Box Jump (24/20)
5 Power Snatch (115/85)(95/65)

RX+
115/85
135/95

Scaled
Less weight
Step ups
HKR

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Whiteboard:

Wednesday, May 04, 2022

Male Clients

1

Jason
henry

4:30 PM CrossFit

1 x 1 @ 135 lbs

1

Joe
Wojnarwsky

5:30 PM CrossFit

1 x 1 @ 135 lbs

1

Stefan
Chamlis

4:30 PM CrossFit

1 x 1 @ 135 lbs

2

Hunter
Kiker

5:00 AM CrossFit

1 x 1 @ 115 lbs

2

Ryan
Stephens

5:30 PM CrossFit

1 x 1 @ 115 lbs

3

Jason
Rabinowitz

5:00 AM CrossFit

1 x 1 @ 110 lbs

4

BJ
Trahan

5:00 AM CrossFit

3 x 1 @ 95 lbs

4

Alexander
Rios

8:30 AM CrossFit

1 x 1 @ 95 lbs

4

Jake
Martocci

6:30 PM CrossFit

1 x 1 @ 95 lbs

4

Keith
Desa

5:00 AM CrossFit

1 x 1 @ 95 lbs

4

Steven
Lopez

4:30 PM CrossFit

1 x 1 @ 95 lbs

5

Will
Hamm

4:30 PM CrossFit

1 x 1 @ 75 lbs

6

Will
Rodriquez

8:30 AM CrossFit

1 x 1 @ 65 lbs

7

Eli
Brewton

8:30 AM CrossFit

1 x 1 @ 0 lbs

Female Clients

1

Sam
Quale

5:00 AM CrossFit

1 x 1 @ 95 lbs

1

Shayna
Rogers

4:30 PM CrossFit

1 x 1 @ 95 lbs

1

Tiara
(Tee) Kuts ...

5:30 PM CrossFit

1 x 1 @ 95 lbs

2

Amanda
Wilson

8:30 AM CrossFit

1 x 1 @ 75 lbs

2

Jessica
Kelly

5:00 AM CrossFit

1 x 1 @ 75 lbs

2

Lacy
McKinley

6:30 PM CrossFit

1 x 1 @ 75 lbs

2

Melissa
Pusey

6:00 AM CrossFit

1 x 1 @ 75 lbs

3

Ashley
Horst

5:30 PM CrossFit

1 x 1 @ 70 lbs

3

Carmen
Thompson

5:30 PM CrossFit

1 x 1 @ 70 lbs

3

Katie
Cuson

6:00 AM CrossFit

1 x 1 @ 70 lbs

4

Danielle
O'Connor

5:00 AM CrossFit

1 x 1 @ 65 lbs

4

Hannah
Trahan

5:00 AM CrossFit

1 x 1 @ 65 lbs

4

Samantha
Trahan

5:00 AM CrossFit

1 x 1 @ 65 lbs

5

Dawn
Word

5:00 AM CrossFit

1 x 1 @ 55 lbs

5

Kandiss
Campbell

5:00 AM CrossFit

1 x 1 @ 55 lbs

6

Jennifer
Trahan

5:00 AM CrossFit

3 x 1 @ 45 lbs

6

Sarah
Gadilhe

5:30 PM CrossFit

1 x 1 @ 45 lbs