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Components

Power Snatch + Overhe ...

Metcon

Settings

Workout

Thursday - 07/14

Power

Snatch Progression

Power Snatch + Overhead Snatch + Snatch (1+2+1 x7-10 set @Moderate)

20:00 Running Clock for
7-10 sets @Light to Moderate*
1 Power Snatch
2 Overhead Squats
1 Snatch
-45-60sec Rest-

*Suggested loading at around 60-70% of Snatch or Power Snatch Max

Metcon (Time)

For Time
21-15-9-6-3
Alt. DB Snatch (50/35)|(35/20)
Box Jump-Over (24/20)|(20/16)

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

Whiteboard:

Thursday, July 14, 2022

Male Clients

1

yitzy
travis

CrossFit: 5:15 PM

10 x 2 @ 185 lbs

65,95,115,125,135,155,170,185

2

João
Monteiro

CrossFit: 5:15 PM

10 x 2 @ 165 lbs

105…165

3

Brian
Trank

CrossFit: 6:00 AM

10 x 2 @ 145 lbs

4

Erick
Moura

CrossFit: 9:00 AM

10 x 2 @ 95 lbs

4

Euris
Castillo

CrossFit: 7:15 PM

10 x 2 @ 95 lbs

4

Manny
Torres

CrossFit: 8:00 AM

10 x 2 @ 95 lbs

5

Dustin
Lobaina

CrossFit: 9:00 AM

10 x 2 @ 85 lbs

5

Lasse
Kokko

CrossFit: 7:15 PM

10 x 2 @ 85 lbs

65lb x 4, 85lb x 4

6

Nihar
Ganju

CrossFit: 5:15 PM

10 x 2 @ 55 lbs

6

Rudolf
Kohn

CrossFit: 9:00 AM

10 x 2 @ 55 lbs

7

Miguel
Calle

CrossFit: 8:00 AM

9 x 2 @ 65 lbs

7

RONNY
COHEN

CrossFit: 6:00 AM

8 x 4 @ 115 lbs

95,95,95,95,105,115,125,135

7

Abraham
Zuniga

CrossFit: 9:00 AM

8 x 2 @ 100 lbs

65, 75, 85, 95, 100lbs

Female Clients

1

karen
castillo

CrossFit: 9:00 AM

10 x 2 @ 85 lbs

Ugly

2

Michelle
HALL

CrossFit: 6:00 AM

10 x 2 @ 65 lbs

3

Coinncy
Pascal

CrossFit: 7:15 PM

10 x 2 @ 55 lbs

4

Chavee
Lew

CrossFit: 7:15 PM

10 x 2 @ 45 lbs

4

susan
paredes

CrossFit: 5:15 PM

10 x 2 @ 45 lbs

5

desiree
garcia

CrossFit: 8:00 AM

8 x 2 @ 25 lbs

25 lbs 5 rounds last 3 rounds 35lbs

5

Kari
Miranda

CrossFit: 9:00 AM

8 x 2 @ 65 lbs

5

Mary
Fahden

CrossFit: 8:00 AM

8 x 2 @ 35 lbs

Started out with just the 15 lbs barbell Added 5lbs (each side) =...