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Power Snatch + Overhe ...

Metcon

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Workout

Thursday - 07/28/22

Power

Snatch Progression

Power Snatch + Overhead Squat + Snatch (1+1+1 x7-10 sets)

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

*Building off 7/14, aiming to work Heavier

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP x 12 MINUTES
12 Box Jump Overs (24/20)|(20/16)
15/10 Cal Bike | 20/15 Cal Row | 20/15 Cal Ski*
3 Power Snatch + Hang Power Snatch (115/75)|(95/65)|(75/55)**

*Option for Bike/Ski/ or Row
**1 Power Snatch + 1 Hang Power Snatch = 1 Rep

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

Whiteboard:

Thursday, July 28, 2022

Male Clients

1

João
Monteiro

CrossFit: 5:15 PM

10 x 1 @ 165 lbs

2

Euris
Castillo

CrossFit: 6:15 PM

10 x 1 @ 135 lbs

95LBS X 2 105 LBS X 2 115 LBS X 2 125 LBS X 2 135 LBS X 2

3

Abraham
Zuniga

CrossFit: 9:00 AM

10 x 1 @ 115 lbs

2x: 65, 85, 95, 105, 115

4

Dustin
Lobaina

CrossFit: 9:00 AM

10 x 1 @ 105 lbs

5

Manny
Torres

CrossFit: 7:00 AM

10 x 1 @ 95 lbs

5

Shmuel
Hazan

CrossFit: 5:15 PM

10 x 1 @ 95 lbs

65-75-85-95.....

6

Lasse
Kokko

CrossFit: 5:15 PM

10 x 1 @ 85 lbs

2x65 and 6x85

6

Mendy
Goldberg

CrossFit: 9:00 AM

10 x 1 @ 85 lbs

7

Jerry
Quintana

CrossFit: 5:15 PM

10 x 1 @ 75 lbs

8

Nihar
Ganju

CrossFit: 5:15 PM

10 x 1 @ 65 lbs

Female Clients

1

karen
castillo

CrossFit: 8:00 AM

10 x 1 @ 85 lbs

55# to 85# build

2

Jennille
Santana

CrossFit: 6:00 AM

10 x 1 @ 65 lbs

3

Kari
Miranda

CrossFit: 6:15 PM

10 x 1 @ 60 lbs

4

Chavee
Lew

CrossFit: 9:00 AM

10 x 1 @ 55 lbs

4

Jill
Caldwell

CrossFit: 6:00 AM

10 x 1 @ 55 lbs

4

susan
paredes

CrossFit: 6:15 PM

10 x 1 @ 55 lbs

4

Wendy
Valladares

CrossFit: 9:00 AM

10 x 1 @ 55 lbs

35-55 built it up

5

Hildy
Sastre

CrossFit: 6:15 PM

8 x 1 @ 55 lbs