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Power Snatch

Metcon

Metcon

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Workout

CF - 5/28/21

A:

10 PVC pass throughs
10 around the worlds (5 each)

w/ empty barbell:
3 snatch pulls
3 snatch high pulls
3 snatch balance
3 hang power snatch

B: Power Snatch ( 4x1.1.1.1@75-80%; rest :10/2:00)

C: Metcon (AMRAP - Reps)

Accessory / Strength

5x :10 amrap mb slams ( light, full ROM and full speed); rest :60

Score is total reps. Weight in comments

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 10

GPP:
5 deadlifts 155/105
10 hspu
60 Singles

Competitor:
5 deadlifts 225/155
10 hspu
30 DU

Consistent pace is key here. Leave yourself that little bit of push for the last quarter of the workout.

E: Metcon (No Measure)

4 sets:
20 banded good morning; rest :20 (light)
1:00 hollow body hold; rest :20
20 v- up; rest :20
1:00 sorenson hold or super man
rest 1:00

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

Whiteboard:

Friday, May 28, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

4 x 4 @ 185 lbs

1

Bryant
Hahnfeldt

4:00 PM CrossFit

4 x 4 @ 185 lbs

2

JD
Mason

5:00 PM CrossFit

4 x 4 @ 155 lbs

3x155, 1x165

3

_Stuart
Chandler

4:00 PM CrossFit

4 x 4 @ 145 lbs

3

Matt
Blackburn

5:00 AM CrossFit

4 x 4 @ 145 lbs

135 x 3

4

Cory
Rexford

11:30 AM CrossFit

4 x 4 @ 135 lbs

4

Derek
Fecteau

11:30 AM CrossFit

4 x 4 @ 135 lbs

4

Peter
Tiberio

6:00 AM CrossFit

4 x 4 @ 135 lbs

2 sets at 115 2 sets at 135

5

Luke
Frauhiger

5:00 PM CrossFit

4 x 4 @ 125 lbs

5

Luke
Wylie

4:00 PM CrossFit

4 x 4 @ 125 lbs

6

Tom
Daniel

6:00 AM CrossFit

4 x 4 @ 115 lbs

7

David
Kan

5:00 PM CrossFit

1 x 4 @ 135 lbs

115x1;125x1;135x1

Female Clients

1

Christina
Chandler

5:00 AM CrossFit

4 x 4 @ 105 lbs

1

Jordan
Wylie

6:00 AM CrossFit

4 x 4 @ 105 lbs

2

Christine
Smith

5:00 PM CrossFit

4 x 4 @ 95 lbs

2

Colette
SavageJones

5:00 AM CrossFit

4 x 4 @ 95 lbs

3

Melanie
Velazquez

11:30 AM CrossFit

4 x 4 @ 85 lbs

3

Morgan
Webb

4:00 PM CrossFit

4 x 4 @ 85 lbs

3

Ryan
Elizabeth ...

6:00 AM CrossFit

4 x 4 @ 85 lbs

4

Becca
Esborg

7:00am CrossFit

4 x 4 @ 80 lbs

4

Flor
Jalikis

5:00 AM CrossFit

4 x 4 @ 80 lbs

5

Kristen
Kerby Graves

5:00 AM CrossFit

4 x 4 @ 75 lbs

6

Sage
West

11:30 AM CrossFit

4 x 4 @ 70 lbs

65,70,70,70

7

Danielle
Frances

5:00 PM CrossFit

4 x 4 @ 65 lbs

7

Jean
Broadhurst

7:00am CrossFit

4 x 4 @ 65 lbs

7

Madi
Wheeler

7:00am CrossFit

4 x 4 @ 65 lbs

7

Suzette
Panton

5:00 AM CrossFit

4 x 4 @ 65 lbs

8

Private

7:00am CrossFit

4 x 4 @ 60 lbs

9

Caroline
Eastep

5:00 PM CrossFit

4 x 4 @ 55 lbs

Last set 60