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Squat Snatch+ Overhea ...

"Ponte"

Settings

Workout

Wednesday

400m run or row
10m elbow/reach stretch
5 sumo squats
Iron cross stretch
Thread the needle stretch
10 banded snatch passes

https://youtube.com/shorts/Brxy-su00VI?feature=share

Burgener Warm-up

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Squat Snatch+ Overhead Squat

Take 15 minutes to build to heavy squat snatch+ overhead squat.

"Ponte" (Time)

For Time:
30 Power Snatches 75/55
30 Lateral Burpees over the Bar
30 Power Snatches

Accessory Work

Metcon (No Measure)

3 rounds
10 russian push-ups
https://youtu.be/5HyAudsim6Y
(Scale 10 standard push-ups and a 30s elbow plank)
30s Hold at top of rings

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

Whiteboard:

Wednesday, July 27, 2022

Male Clients

1

Konner
Knudtsen

5:00 AM CrossFit

1 x 2 @ 225 lbs

2

Coach
AJ

5:30 PM CrossFit

1 x 2 @ 205 lbs

2

John
Harris

5:30 PM CrossFit

1 x 2 @ 205 lbs

3

Coach
Alex

5:30 PM CrossFit

1 x 2 @ 195 lbs

Failed 205

4

Paul
Greive

4:15 PM CrossFit

1 x 2 @ 185 lbs

4

Tim
Petrovich

8:30 AM CrossFit

1 x 2 @ 185 lbs

5

Cyril
Cal Ortiz

8:30 AM CrossFit

1 x 2 @ 175 lbs

Concrete Sh**S**w!!!

5

Joshua
Ward

4:15 PM CrossFit

1 x 2 @ 175 lbs

got the snatch @ 185 Missed the OH Squat

6

Patrick
Elsasser

12:00 PM CrossFit

1 x 2 @ 165 lbs

75/95/105/115/135/155/165

7

Alex
Fowler

4:15 PM CrossFit

1 x 2 @ 155 lbs

7

Brendan
Swan

4:15 PM CrossFit

1 x 2 @ 155 lbs

7

Dylan
Brown

3:00 PM CrossFit

1 x 2 @ 155 lbs

7

Mike “Woot”
Wooten

12:00 PM CrossFit

1 x 2 @ 155 lbs

7

Mike
Coluci

Open Sign in Class (This ...

1 x 2 @ 155 lbs

7

Noah
Del Rio

4:15 PM CrossFit

1 x 2 @ 155 lbs

8

Coach
Crafty

4:15 PM CrossFit

1 x 2 @ 145 lbs

overhead is poo poo

8

Kyle
Duckworth

8:30 AM CrossFit

1 x 2 @ 145 lbs

9

Coach
Tony

3:00 PM CrossFit

1 x 2 @ 135 lbs

9

Dillon
Ryan

12:00 PM CrossFit

1 x 2 @ 135 lbs

9

Nick
Guizzo

3:00 PM CrossFit

1 x 2 @ 135 lbs

10

Chris “Fly
Eagles Fly ...

5:30 PM CrossFit

1 x 2 @ 125 lbs

11

Tony
Finaldi

4:15 PM CrossFit

1 x 2 @ 65 lbs

Female Clients

1

Ashley
Fiala

12:00 PM CrossFit

1 x 2 @ 130 lbs

Wanted more time!!

2

Coach
Genna

8:30 AM CrossFit

1 x 2 @ 125 lbs

2

Mallory
Thompson

4:15 PM CrossFit

1 x 2 @ 125 lbs

2

Sagen
Sauvageau

5:00 AM CrossFit

1 x 2 @ 125 lbs

3

Coach
Vangie

6:30 PM CrossFit

1 x 2 @ 115 lbs

PR!!

4

Gabby
Vizcaino

12:00 PM CrossFit

1 x 2 @ 112 lbs

Pr :))

5

Zoe
Fiala

12:00 PM CrossFit

1 x 2 @ 110 lbs

PR!!

6

Coach
Jaime

5:00 AM CrossFit

1 x 2 @ 100 lbs

scared to do more

7

Hayley
Knudtsen

10:00 AM CrossFit

1 x 2 @ 95 lbs

8

Britnee
Fradd

10:00 AM CrossFit

1 x 2 @ 90 lbs

8

Jayme
Pilon

8:30 AM CrossFit

1 x 2 @ 90 lbs

8

Katie
Olson

6:00 AM CrossFit

1 x 2 @ 90 lbs

8

Kerri
Evans

5:30 PM CrossFit

1 x 2 @ 90 lbs

9

Ashley
Courts

5:00 AM CrossFit

1 x 2 @ 85 lbs

9

Beth
Johnson

5:30 PM CrossFit

1 x 2 @ 85 lbs

10

Coach
Annie

8:30 AM CrossFit

1 x 2 @ 80 lbs

Felt easy should have gone til failure

10

Elissa
Marshall

5:00 AM CrossFit

1 x 2 @ 80 lbs

10

Emily
Ward

4:15 PM CrossFit

1 x 2 @ 80 lbs

10

Heather
Heitz

4:15 PM CrossFit

1 x 2 @ 80 lbs

10

Heather
Turski

3:00 PM CrossFit

1 x 2 @ 80 lbs

11

Kelsey
Kobzeff

6:00 AM CrossFit

1 x 2 @ 75 lbs

12

Britt
Hale

5:00 AM CrossFit

1 x 2 @ 70 lbs

12

Coach
Camille

5:30 PM CrossFit

1 x 2 @ 70 lbs

13

Alondra
Fowler

4:15 PM CrossFit

1 x 2 @ 65 lbs

13

Arazo
Saadat

12:00 PM CrossFit

1 x 2 @ 65 lbs

Worked on proper form. Learned when to "zap".

13

Chloe
Evans

5:30 PM CrossFit

1 x 2 @ 65 lbs

13

Yianoula
“Nola” Warne

8:30 AM CrossFit

1 x 2 @ 65 lbs

14

Kelly
Hungerford

3:00 PM CrossFit

1 x 2 @ 60 lbs

15

Sonia
Chavez

5:30 PM CrossFit

1 x 2 @ 55 lbs

16

Lexi
Hart

10:00 AM CrossFit

1 x 2 @ 50 lbs

16

Lori
Sloan

4:15 PM CrossFit

1 x 2 @ 50 lbs

17

Araceli
Montera

12:00 PM CrossFit

1 x 2 @ 35 lbs

25 lb db, 35 lb bar