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Components

Snatch

Power Snatch

Metcon

Settings

Workout

Friday

Warm-up

15 mins

Weightlifting

25 mins

Find 1 RM Snatch. If you're unable to OHS, find a 1RM Power Snatch.

Snatch (Find a 1RM Snatch)

Snatch

Power Snatch (Find 1RM Power Snatch)

Power Snatch

Metcon

Metcon (3 Rounds for reps)

3 sets for max reps:
45 sec strict pull-ups
Rest 15 sec
45 sec shoulder press (75/55)
Rest 15 sec
45 sec push-ups
Rest 75 sec

*Score is total reps of each movement over the 3 sets

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

Whiteboard:

Friday, May 12, 2017

Male Clients

1

Brandon
Shuck

5:00 AM CrossFit

1 x 1 @ 260 lbs

Super early morning PR?

2

Carlos
Jara

6:00 AM CrossFit

1 x 1 @ 155 lbs

3

Jason
Cansler

5:00 PM CrossFit

1 x 1 @ 150 lbs

4

Dan
Carley

5:00 AM CrossFit

1 x 1 @ 145 lbs

4

Todd
McDaniel

6:00 AM CrossFit

1 x 1 @ 145 lbs

5

Jeb
Ware

11:00 AM CrossFit

2 x 1 @ 125 lbs

6

Mark
Darvill

5:00 AM CrossFit

1 x 1 @ 115 lbs

7

Mike
Morelli

5:00 AM CrossFit

1 x 1 @ 95 lbs

8

Mike
Noll

11:00 AM CrossFit

1 x 1 @ 65 lbs

Female Clients

1

Amy
Bullock

5:00 PM CrossFit

1 x 1 @ 120 lbs

fuck you bitch

1

Jackie
Cansler

5:00 PM CrossFit

1 x 1 @ 120 lbs

2

Martha
Brown

5:00 PM CrossFit

1 x 1 @ 90 lbs

3

Lorin
Scates

6:00 PM CrossFit

1 x 1 @ 70 lbs

snatch plus overhead squat

4

Sarah
Cote

6:00 AM CrossFit

1 x 1 @ 65 lbs

5

Ivette
Morales

6:00 AM CrossFit

1 x 1 @ 60 lbs

5

Nikki
Kirsch

9:00 AM CrossFit

1 x 1 @ 60 lbs