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Components

Snatch

Metcon

Settings

Workout

Wednesday

Warm-up

EMOM x 6
45 sec on/15 sec off
Min 1- Row
Min 2- Flow Stretching
*partner up if its a big class

Stand rowers out of the way, Grab barbells

Review Snatch

Strength

Snatch (3 x 2 )

Snatch

*1 sec pause at knee

Working sets at 77-80%

15 min clock

Metcon

Metcon (Time)

'Jackie Snatches'
For time
1000m row
50 Power Snatch 45#/35#
30 pull ups

*for a big class partner up and stagger start

12 min cap

RX+
C2B

Scaled
RR

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

Whiteboard:

Wednesday, June 15, 2022

Male Clients

1

Jason
henry

8:30 AM CrossFit

1 x 2 @ 175 lbs

2

Hunter
Kiker

5:00 AM CrossFit

1 x 2 @ 135 lbs

3

Steven
Lopez

5:30 PM CrossFit

3 x 2 @ 115 lbs

1-105, 2-105, 3- 115

4

Keith
Desa

5:00 AM CrossFit

1 x 2 @ 110 lbs

5

Jeff
Massie

6:00 AM CrossFit

3 x 2 @ 95 lbs

6

Will
Hamm

8:30 AM CrossFit

3 x 2 @ 45 lbs

Female Clients

1

Shayna
Rogers

6:30 PM CrossFit

1 x 2 @ 95 lbs

2

Amanda
Wilson

8:30 AM CrossFit

1 x 2 @ 85 lbs

3

Katie
Cuson

5:00 AM CrossFit

3 x 2 @ 80 lbs

4

Lacy
McKinley

6:30 PM CrossFit

3 x 2 @ 75 lbs

4

Ashley
Horst

8:30 AM CrossFit

1 x 2 @ 75 lbs

5

Ying
Huang

8:30 AM CrossFit

3 x 2 @ 55 lbs

6

Margarita
Ayala

5:30 PM CrossFit

1 x 2 @ 45 lbs

7

Sarah
Gadilhe

5:30 PM CrossFit

1 x 1 @ 60 lbs