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Components

Power Snatch

Metcon

Settings

Workout

8/23/19

Weightlifting

Power Snatch

Power Snatch

On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch

The low hang power snatch is one inch below the knee
For this complex, hold onto the bar until the low hang power snatch is completed
Rounds begin on the 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, and 9:00
These sets are also based off your 1RM Snatch:
Set #1: 65%
Set #2: 70%
Sets #3-7 (5 Sets): Build to a Heavy set

Metcon

Metcon (Time)

10 Rounds of ""C2B Cindy""
50/35 Calorie Row
30 Power Snatches (135/95)

Cindy
5 C2B
10 Push-ups
15 Air Squats

RX
Pull-ups
Snatch 115/80

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

Whiteboard:

Friday, August 23, 2019

Male Clients

1

Dane
Sonnenberg

5-7pm Open WOD Come When ...

1 x 1 @ 200 lbs

2

Jeff
Peck

8:30AM CrossFit Class

1 x 1 @ 185 lbs

Failed @ 195

3

Kenny
Hastings

4:00 PM CrossFit

1 x 1 @ 165 lbs

4

Chris
Morales

5:30 AM CrossFit

1 x 1 @ 155 lbs

4

Erich
Cloninger

4:00 PM CrossFit

1 x 1 @ 155 lbs

4

Ryan
Snitker

4:00 PM CrossFit

1 x 1 @ 155 lbs

5

Brent
Miller

12:00 PM CrossFit

1 x 1 @ 135 lbs

5

Eric
Olinger

12:00 PM CrossFit

1 x 1 @ 135 lbs

5

Jason
Leach

12:00 PM CrossFit

1 x 1 @ 135 lbs

5

Johnny
Quilla

8:30AM CrossFit Class

1 x 1 @ 135 lbs

5

King
of Verdict ...

12:00 PM CrossFit

1 x 1 @ 135 lbs

6

Brad
Topper

4:00 PM CrossFit

1 x 1 @ 125 lbs

6

Darius
Nouri

8:30AM CrossFit Class

1 x 1 @ 125 lbs

7

Stephen
Kent

5:30 AM CrossFit

1 x 1 @ 120 lbs

8

Bernard
Tripp

6:30 AM CrossFit

1 x 1 @ 115 lbs

9

Robert
Johnson

5-7pm Open WOD Come When ...

5 x 1 @ 105 lbs

105#

9

Jim
Tuttle

6:30 AM CrossFit

1 x 1 @ 105 lbs

9

Jordan
Calhoun

5:30 AM CrossFit

1 x 1 @ 105 lbs

9

Mike
Alfred

5:30 AM CrossFit

1 x 1 @ 105 lbs

10

Joey
Hager

5:30 AM CrossFit

1 x 1 @ 95 lbs

11

Paul
Rafferty

5:30 AM CrossFit

1 x 1 @ 85 lbs

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

1 x 1 @ 135 lbs

2

Cambell
Vander Haar

4:00 PM CrossFit

1 x 1 @ 120 lbs

3

Jenn
Warcola

8:30AM CrossFit Class

1 x 1 @ 95 lbs

3

Teeter
Miller

5:30 AM CrossFit

1 x 1 @ 95 lbs

4

Heather
Hovan

9:30 AM CrossFit

1 x 1 @ 85 lbs

power clean

5

Emma
Mason

4:00 PM CrossFit

1 x 1 @ 70 lbs

5

Kelly
Nouri

8:30AM CrossFit Class

1 x 1 @ 70 lbs

5

Rhonda
Halford

8:30AM CrossFit Class

1 x 1 @ 70 lbs

6

Emily
Wagner

8:30AM CrossFit Class

1 x 1 @ 60 lbs

7

chelsea
snitker

5:30 AM CrossFit

1 x 1 @ 55 lbs

7

cindy
boyd

5-7pm Open WOD Come When ...

1 x 1 @ 55 lbs

7

Rebecca
Karner

9:30 AM CrossFit

1 x 1 @ 55 lbs

Sore back

8

Jacki
Collins

9:30 AM CrossFit

1 x 1 @ 45 lbs

9

Cindy
Mustian

8:30AM CrossFit Class

1 x 1 @ 40 lbs

4 reps at 35#, 1 rep at 40#

10

Mary
Rafferty

5:30 AM CrossFit

1 x 1 @ 35 lbs

Clean

11

Katie
Tuttle

4:00 PM CrossFit

1 x 1 @ 0 lbs

110# clean

11

Allison
Farar

4:00 PM CrossFit

0 x 0 @ 0 lbs