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Snatch + Hang Snatch

Death by Fran

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Snatch Complex plus "Death by Fran!"

(1) All year long coach JP trains insanely hard and spends all his other time coaching. This weekend, let's pay it back to JP. Come out to support JP at the West Coast Regionals in Del Mar! We will be closed on Saturday and Sunday to give him our full support. We will there all weekend, but would love as many people as possible to show support on Sunday, the last day. We want to help get JP his biggest and best finish possible! Wear your J-Pizza shirt! (2) Monday, Memorial Day, we will host one class at 10am for the annual Hero WOD of Murph. We will also be hosting a BBQ after Murph so feel free to stay a while and hang! This is usually a good opportunity to meet the other half of the gym (morning vs night). (3) Let's remember to pay attention to putting everything away correctly when we are done with it. We will be remodeling and upgrading some equipment in the gym over the next couple of months and will keep you posted on some of the upgrades. Friday night we will be moving equipment and could use any helping hands that are willing so that we can make some of these upgrades this weekend and in time for Murph. If you're interested in helping, we'll be moving some things Friday after the 6pm class. Thanks!!

Warm-up

10/8 Calorie Bike Sprint
5 Double Pushup Inchworms
10 PVC Passes
15 PVC GHD Hip Extensions
15 Banded Ext. Rotations w/ Press
10 PVC OHS
10 Wipers, 10 Scorpions
10 Scap Pullups, 5 Pullups

DONE TOGETHER:
5 B/N Snatch Press (45/35)
5 Pause OHS (45/35)
5 Hang Snatch (45/35)
5 Snatch (45/35)

Snatch + Hang Snatch (E90secs x 8)

Increasing weight throughout. Must be full snatches!

Death by Fran (AMRAP - Rounds and Reps)

Minute 1: 1 Thruster + 1 Pull-up
Minute 2: 2 Thrusters + 2 Pull-ups
Minute 3: 3 Thrusters + 3 Pull-ups
Continue with this pattern until you cannot complete the prescribed reps in the given minute.
95/65

Score: Last round successfully completed + reps completed in the last [failed] round.
Scale to a means in which you can perform 20 thrusters unbroken and 10+ pull-ups.

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

Whiteboard:

Monday, May 21, 2018

Male Clients

1

Connor
Miller 🍟 🍔

6pm CrossFit

1 x 1 @ 205 lbs

215(F) on HSn. 95-135-155-175-185-195-205-215(F)

2

Henry
Cobb

4pm CrossFit

1 x 1 @ 185 lbs

3

Brandon
Wright

5pm CrossFit

1 x 1 @ 175 lbs

4

Jin
Bae

4pm CrossFit

1 x 1 @ 165 lbs

5

Scott
Wasowski

6pm CrossFit

1 x 1 @ 160 lbs

6

Brian
Kalmenson

6am CrossFit

1 x 1 @ 155 lbs

6

Frank!e
Armas

4pm CrossFit

1 x 1 @ 155 lbs

WENT STRAIGHT TO 165 ... SHOULDVE STICK WITH 160

7

Papi
Aka Teddy

4pm CrossFit

1 x 1 @ 150 lbs

8

Olivier
Derei

7pm CrossFit

1 x 1 @ 145 lbs

9

Adam
Gelfand

12pm CrossFit

1 x 1 @ 135 lbs

9

Fernando
Flores

6pm CrossFit

1 x 1 @ 135 lbs

10

Nate
Cobb

8am CrossFit

1 x 1 @ 115 lbs

11

Bill
Curci

5pm CrossFit

1 x 1 @ 105 lbs

11

Chris
Bartley

8am CrossFit

1 x 1 @ 105 lbs

Focus on controlling bar overhead then dropping into squat

11

Jason
Jarrells

5pm CrossFit

1 x 1 @ 105 lbs

11

Mike
Tighe

4pm CrossFit

1 x 1 @ 105 lbs

12

Andrés
Herrera

8am CrossFit

1 x 1 @ 95 lbs

failed hang snatch @ 105

12

Ron
Singer

6pm CrossFit

1 x 1 @ 95 lbs

12

Thien
Nguyen

5pm CrossFit

1 x 1 @ 95 lbs

13

Mark
Davis

6am CrossFit

1 x 1 @ 75 lbs

14

Sean
Miller

12pm CrossFit

7 x 1 @ 65 lbs

14

William
Rico

5pm CrossFit

1 x 1 @ 65 lbs

Female Clients

1

Corinne
Ingham

4pm CrossFit

1 x 1 @ 95 lbs

1

Jen
Carroll

4pm CrossFit

1 x 1 @ 95 lbs

2

Edna
Castaneda

6pm CrossFit

1 x 1 @ 85 lbs

2

Kait
Pollen

6pm CrossFit

1 x 1 @ 85 lbs

2

Rachael
Storm

4pm CrossFit

1 x 1 @ 85 lbs

2

Samantha
Berenter

6am CrossFit

1 x 1 @ 85 lbs

3

Alicia
Dolan

7am CrossFit

1 x 1 @ 80 lbs

3

Private

5pm CrossFit

1 x 1 @ 80 lbs

4

Heather
Dunn

12pm CrossFit

1 x 1 @ 75 lbs

4

Jaclyn
Morbitzer

12pm CrossFit

1 x 1 @ 75 lbs

5

Lori
Pope

7am CrossFit

1 x 1 @ 70 lbs

5

Maria
Mercado

6pm CrossFit

1 x 1 @ 70 lbs

Didn’t finish, sprained my finger lol

6

Kym
Janke

8am CrossFit

4 x 1 @ 65 lbs

still trying not to stop at a power snatch

6

Laura
Ringgold

12pm CrossFit

2 x 1 @ 65 lbs

7

Paige
Escamilla

12pm CrossFit

1 x 1 @ 60 lbs

8

Mandie
Lynn

4pm CrossFit

9 x 1 @ 55 lbs

8

Janis
Green

7am CrossFit

1 x 1 @ 55 lbs

tight back/chest

9

Chelsie
Coughlin

8am CrossFit

1 x 1 @ 50 lbs

9

Theresa
Brinsa

4pm CrossFit

1 x 1 @ 50 lbs

SUB OUT

10

Donica
Ryder ⛵️

6am CrossFit

1 x 1 @ 45 lbs

Barbie-size weights, aka small

11

Private

8am CrossFit

1 x 1 @ 35 lbs

12

Vienna
Kaiser

8am CrossFit

1 x 1 @ 0 lbs

light practice with pvc shoulder issue