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Components

Power Snatch Complex

Metcon

Settings

Workout

Wednesday

Warm-up

AMRAP 6
3 inchworms
5 tuck ups
3 Snatch High Pull
3 BTN Snatch PP
3 OHS

Review complex

Strength

Power Snatch Complex (1 x 1)

1 Power Snatch + 1 Snatch Balance

Slightly heavier than last week (63-68%)

15 min clock

Metcon

Metcon (AMRAP - Reps)

Every 2:30 x 4 sets

4 Wall Walks (1:20 cap)
20 Ab Mat Sit ups
Max Power Snatch in time remaining (115/85)(95/65)

-rest 1 min b/t sets-

*goal is to have atleast 30 sec on the bar

RX+
135/95
6 wall walks

Scaled
Inchworms
Halfway up wall
Less weight

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

Whiteboard:

Wednesday, May 18, 2022

Male Clients

1

Stefan
Chamlis

5:30 PM CrossFit

1 x 1 @ 165 lbs

2

Jason
henry

4:30 PM CrossFit

1 x 1 @ 155 lbs

3

Hunter
Kiker

5:00 AM CrossFit

1 x 1 @ 135 lbs

4

Jason
Rabinowitz

5:00 AM CrossFit

1 x 1 @ 115 lbs

1x1 135# squat snatch complex

5

Keith
Desa

5:00 AM CrossFit

1 x 1 @ 110 lbs

6

scott
Tyler

8:30 AM CrossFit

1 x 1 @ 95 lbs

6

Steven
Lopez

6:30 PM CrossFit

1 x 1 @ 95 lbs

7

Keith
Mangum

8:30 AM CrossFit

1 x 1 @ 35 lbs

Female Clients

1

Tiara
(Tee) Kuts ...

4:30 PM CrossFit

1 x 1 @ 105 lbs

2

Katie
Cuson

5:00 AM CrossFit

1 x 1 @ 85 lbs

2

Melissa
Pusey

6:00 AM CrossFit

1 x 1 @ 85 lbs

2

Sam
Quale

5:00 AM CrossFit

1 x 1 @ 85 lbs

3

Ashley
Horst

8:30 AM CrossFit

1 x 1 @ 80 lbs

4

Amanda
Wilson

8:30 AM CrossFit

1 x 1 @ 75 lbs

4

Sidney
Ladd

4:30 PM CrossFit

1 x 1 @ 75 lbs

5

Samantha
Trahan

5:00 AM CrossFit

1 x 1 @ 70 lbs

6

Danielle
O'Connor

5:00 AM CrossFit

5 x 1 @ 65 lbs

6

Erika
Enriquez

6:30 PM CrossFit

1 x 1 @ 65 lbs

7

Hannah
Trahan

5:00 AM CrossFit

1 x 1 @ 55 lbs

7

Kandiss
Campbell

5:00 AM CrossFit

1 x 1 @ 55 lbs

7

Paige
Darrow

4:30 PM CrossFit

1 x 1 @ 55 lbs

8

Jennifer
Trahan

5:00 AM CrossFit

1 x 1 @ 50 lbs

8

Sarah
Gadilhe

5:30 PM CrossFit

1 x 1 @ 50 lbs