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Power Snatch

Metcon

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Workout

Wonderful Wednesday WOD

Warm up with 10-15 minutes of overhead squat practice and mobility drills.

Power Snatch (Work up to a heavy set of 3 Power snatch)

Power Snatch

Take 5-7 sets to work up to a heavy set of 3 touch and go power snatch

Metcon (Time)

4 rounds for time of:

10 front squats 115/75#
30 double unders (90 singles)
10 pull ups

RX+ 155/105#

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

Whiteboard:

Wednesday, August 14, 2019

Male Clients

1

Private

4:30 PM CrossFit

1 x 3 @ 175 lbs

2

Travis
Jones

5:30 PM CrossFit

1 x 3 @ 145 lbs

3

Aaron
Carver

4:30 PM CrossFit

1 x 3 @ 135 lbs

3

Dennis
Shelton

4:30 PM CrossFit

1 x 3 @ 135 lbs

3

Paul
Miller

8:00 AM CrossFit

1 x 3 @ 135 lbs

145x2

3

Robert
Self

5:00 AM CrossFit

1 x 3 @ 135 lbs

4

Chris
Bryant

Drive Thru

1 x 3 @ 125 lbs

45/75/95/115/125

5

Clint
VanHoy

7:30 PM CrossFit

1 x 3 @ 115 lbs

5

Dave
Lombardo

5:00 AM CrossFit

1 x 3 @ 115 lbs

5

Mike
McCleery

5:30 PM CrossFit

1 x 3 @ 115 lbs

5

Mike
Witt

8:00 AM CrossFit

1 x 3 @ 115 lbs

5

Tim
Gaddis

4:30 PM CrossFit

1 x 3 @ 115 lbs

5

Victor
Jimenez

8:00 AM CrossFit

1 x 3 @ 115 lbs

5

Wallis
Shoppy

5:00 AM CrossFit

1 x 3 @ 115 lbs

6

Aiden
Bryant

5:30 PM CrossFit

1 x 3 @ 95 lbs

6

Jeff
Austin

8:00 AM CrossFit

1 x 3 @ 95 lbs

6

Kris
Keropian

10:00 AM CrossFit

1 x 3 @ 95 lbs

6

Robert
Meredith Jr

10:00 AM CrossFit

1 x 3 @ 95 lbs

7

Jeff
Davis

4:30 PM CrossFit

1 x 3 @ 90 lbs

8

David
Johnson

8:00 AM CrossFit

1 x 3 @ 75 lbs

Female Clients

1

Lisa
Rodriguez ...

Drive Thru

1 x 3 @ 105 lbs

2

Kristen
Bell

8:00 AM CrossFit

1 x 3 @ 95 lbs

3

Rachel
Blackwell

10:00 AM CrossFit

1 x 3 @ 85 lbs

4

Angie
Bryant

5:30 PM CrossFit

1 x 3 @ 80 lbs

5

Saskia
Arnesen

10:00 AM CrossFit

1 x 3 @ 77 lbs

6

Brenda
Miller

8:00 AM CrossFit

1 x 3 @ 75 lbs

6

Monica
Dingler

8:00 AM CrossFit

1 x 3 @ 75 lbs

7

Allison
Elliott

5:00 AM CrossFit

1 x 3 @ 65 lbs

7

Emily
Thaxton

8:00 AM CrossFit

1 x 3 @ 65 lbs

7

Jessica
Chauncey

5:00 AM CrossFit

1 x 3 @ 65 lbs

8

Amy
Linton

10:00 AM CrossFit

1 x 3 @ 60 lbs

8

Jennifer
Vermilyea

4:30 PM CrossFit

1 x 3 @ 60 lbs

9

Marcy
Butler

8:00 AM CrossFit

1 x 3 @ 55 lbs

9

Staci
Hamilton

8:00 AM CrossFit

1 x 3 @ 55 lbs

10

Jennifer
Yerges

8:00 AM CrossFit

1 x 3 @ 50 lbs

11

Jami
Latham

10:00 AM CrossFit

1 x 3 @ 45 lbs

11

Jaylyn
Carver

4:30 PM CrossFit

1 x 3 @ 45 lbs

11

Mayra
Jones

5:30 PM CrossFit

1 x 3 @ 45 lbs

11

Rachel
Bard

4:30 PM CrossFit

1 x 3 @ 45 lbs

12

Natalie
Cosson

6:00 AM CrossFit

1 x 3 @ 40 lbs

13

Jessica
Cowell

7:30 PM CrossFit

1 x 3 @ 35 lbs

13

Melisa
Raney

10:00 AM CrossFit

1 x 3 @ 35 lbs

ankle injury

13

Shauna
Murphy

5:30 PM CrossFit

1 x 3 @ 35 lbs