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Components

Snatch Pull + Hang Po ...

Metcon

Metcon

Settings

Workout

Wednesday

Weightlifting

A: Snatch Pull + Hang Power Snatch (EMOM x 8 sets )

4 sets 70%
4 sets 75%

Metcon

B: Metcon (AMRAP - Rounds and Reps)

Rx =
10 minute AMRAP of:
5 rounds of:
10 toes to bar
10 dumbbell snatch (50/35)
1 minute rest
5 rounds of:
5 bar muscle ups
10 dumbbell snatch (70/50)

Rx+ =
10 minute AMRAP of:
5 rounds of:
15 toes to bar
10 dumbbell snatch (70/50)
1 minute rest
5 rounds of:
10 bar muscle ups
10 dumbbell snatch (95/65)

Extra

C: Metcon (Time)

Rx=
400m run
4 rope climbs
400m run
3 rope climbs
400m run
2 rope climbs
400m run
1 rope climb

Rx+ =
legless rope climbs

400m run for this workout is a building lap.

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

Whiteboard:

Wednesday, June 01, 2022

Male Clients

1

Chris
Pearson

CrossFit: 6:00 AM

4 x 2 @ 175 lbs

1

Josh
Patch

CrossFit: 12:00 PM

4 x 2 @ 175 lbs

195F

1

Kegan
Sullivan

Open Gym

4 x 2 @ 175 lbs

2

Derek
Odom

Open Gym

4 x 2 @ 145 lbs

2

Hunter
Brayton

CrossFit: 4:30 PM

4 x 2 @ 145 lbs

3

Private

CrossFit: 4:30 PM

4 x 2 @ 105 lbs

3

yasser
elhariry

CrossFit: 5:00 AM

4 x 2 @ 105 lbs

4

Jon
Falkenburg

CrossFit: 5:30 PM

4 x 2 @ 70 lbs

5

BJ
Marsh

CrossFit: 5:00 AM

2 x 2 @ 125 lbs

5

John
Mullen

CrossFit: 5:00 AM

2 x 2 @ 115 lbs

95,105,115

Female Clients

1

Alaina
Savage

CrossFit: 6:00 AM

4 x 2 @ 130 lbs

2

Taylor
Turner

CrossFit: 5:30 PM

4 x 2 @ 100 lbs

3

Nicole
Laudano

CrossFit: 5:30 PM

4 x 2 @ 95 lbs

75/95

4

Anna
McKay

CrossFit: 4:30 PM

4 x 2 @ 85 lbs

summer of the snatch

4

Irma
Vlasac

CrossFit: 6:00 AM

4 x 2 @ 85 lbs

5

Gillian
Sowden

CrossFit: 5:00 AM

4 x 2 @ 83 lbs

5

Heather
Lynaugh

CrossFit: 4:30 PM

4 x 2 @ 83 lbs

6

KRYSTAL
SEWELL

CrossFit: 4:30 PM

4 x 2 @ 68 lbs

7

Liz
Storn

CrossFit: 12:00 PM

4 x 2 @ 55 lbs

All 8 at 55#

8

Archana
Sharma

CrossFit: 5:30 PM

4 x 2 @ 45 lbs