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Snatch

Metcon

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Workout

Monday

READY

1.) 2 Rounds (0:00-8:00)
- 1:00 Row
- 8E Knee Hug to Inverted Toe Touch
- 8E Samson Lunge w/Lateral Flexion (Arms OH, ribcage down, lean to the side of front leg)
- 8E Single Arm KB Press + 30’ Overhead Carry (SLOW)

2a.) Snatch Specific Warm-Up: (10:00-18:00)
- Coach-led Snatch Warm-Up w/PVC or Barbell

* Allow 7:00 for building in weight to 70%.

S.F.P.

Snatch (Every :45 for 12 Sets)

2b.) Every :45 for 12 Sets (25:00-34:00)
- 1 Snatch w/60-70%

* See workout notes below.

* Allow 8:00 for weight adjustment on the athlete’s barbells and E.S.D brief.

E.S.D.

Metcon (Time)

3.) (42:00-54:00)
5 Rounds for Time:
- 12 Burpee Box Jump Overs (24"/20")
- 15/12 Calorie Row

* Time Cap: 12:00

* Level 4 (RX+): 15 BBJO, 20/15 Calorie Row
* Level 3: RX
* Level 2: 12 BBJO, 15/12 Calorie Row
* Level 1: 12 No Push-Up Burpee Box Step Over, 12/9 Calorie Row

* See workout notes below.

* Spend 3:00 allowing the athletes to clean up and get ready for ADAPTATION.

ADAPTATION

5.) 3:00 EMOM (56:00-60:00)
Minute 1: :20E Couch
Minute 2: :20E Twisted Cross
Minute 3: :45 Puppy Pose

WORKOUT NOTES

S.F.P. Notes:
Set your back, BUILD speed off the floor, and pull/punch under the bar quickly. Feel free to keep the weight on the lighter side or increase weight 5% every 4 sets.

E.S.D. Notes:
Stay at a smooth and methodical pace on the BBJO so that you can maintain consistent or faster paces on the row as you progress from round to round. Leave some gas in the tank for the final round to finish strong.

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

Whiteboard:

Monday, August 29, 2022

Male Clients

1

Connor
Miller 🍟 🍔

5pm CrossFit

1 x 1 @ 170 lbs

2

Ruben
Hernandez

6pm CrossFit

1 x 1 @ 145 lbs

3

Eric
Otero

5pm CrossFit

1 x 1 @ 135 lbs

4

Aaron
Myers

8am CrossFit

1 x 1 @ 132.3 lbs

5

Adam
Gelfand

12pm CrossFit

1 x 1 @ 120 lbs

5

AJ!
Isabelo

6am CrossFit

1 x 1 @ 120 lbs

5

Dan
Chavez

12pm CrossFit

1 x 1 @ 120 lbs

6

Troy
Taylor

5pm CrossFit

10 x 1 @ 115 lbs

6

Gary
Waldrop

5am CrossFit

1 x 1 @ 115 lbs

6

John
Hibbard

Results For Open Gym

1 x 1 @ 115 lbs

6

Josh
Corrie

8am CrossFit

1 x 1 @ 115 lbs

6

Nathaniel
Jack Daniel

6pm CrossFit

1 x 1 @ 115 lbs

6

Pat
Paszt

5pm CrossFit

1 x 1 @ 115 lbs

6

Paul
Miller

4pm CrossFit

1 x 1 @ 115 lbs

6

Ryan
Figuerado

4pm CrossFit

1 x 1 @ 115 lbs

7

Alexander
Pulido

5pm CrossFit

12 x 1 @ 105 lbs

Power + OHS

7

Chris
Christian

6am CrossFit

1 x 1 @ 105 lbs

8

Bill
Curci

4pm CrossFit

4 x 1 @ 95 lbs

4x85; 4x90; 4x95

8

Omar
Juarez

12pm CrossFit

1 x 1 @ 95 lbs

8

Ryan
Gift

6am CrossFit

1 x 1 @ 95 lbs

9

Pete
Mc Workman

6am CrossFit

12 x 1 @ 77 lbs

10

Emilio
Lee

4pm CrossFit

12 x 1 @ 75 lbs

15 lbs each side Focus on form

10

Don
Couch

7am CrossFit

1 x 1 @ 75 lbs

55 55 75...

11

Fausto
Muñoz

4pm CrossFit

2 x 1 @ 70 lbs

12

Moe
Mubarak

8am CrossFit

1 x 1 @ 66 lbs

13

Chad
Baker

5am CrossFit

1 x 1 @ 65 lbs

13

David
Hugenbruch

4pm CrossFit

1 x 1 @ 65 lbs

Form

14

John
Weber

12pm CrossFit

1 x 1 @ 55 lbs

Female Clients

1

Elizabeth
Nguyen

6pm CrossFit

1 x 1 @ 115 lbs

2

Private

4pm CrossFit

12 x 1 @ 110.25 lbs

3

Lindsey
Hempy

6am CrossFit

9 x 1 @ 105 lbs

4

Shayna
Waechter

4pm CrossFit

1 x 1 @ 103 lbs

5

Shawn
Ryan

Results For Open Gym

8 x 1 @ 95 lbs

6

Patrisha
Wilson

8am CrossFit

1 x 1 @ 90 lbs

Light

7

Jenie
Reyes

6pm CrossFit

1 x 1 @ 85 lbs

8

Jen
Carroll

12pm CrossFit

12 x 1 @ 80 lbs

9

Erin
Kerchner

5pm CrossFit

1 x 1 @ 77 lbs

Felt good

10

Rachael
Hoffman

Results For Open Gym

12 x 1 @ 70 lbs

11

Betsy
Gelfand

5am CrossFit

1 x 1 @ 65 lbs

11

Heather
Dunn

5pm CrossFit

1 x 1 @ 65 lbs

11

Hollie
Tkac

7am CrossFit

1 x 1 @ 65 lbs

11

Private

5pm CrossFit

1 x 1 @ 65 lbs

12

Anna
Rosen

6pm CrossFit

1 x 1 @ 55 lbs

12

Cynthia Flavia
Belman

5pm CrossFit

1 x 1 @ 55 lbs

12

Gretchen
Otero

7am CrossFit

1 x 1 @ 55 lbs

12

Tammy
Nguyen

7am CrossFit

1 x 1 @ 55 lbs

13

Tiffany
Tang

6pm CrossFit

12 x 1 @ 50 lbs

13

Jill
Fader

7am CrossFit

1 x 1 @ 50 lbs

14

Sabrina
Tuell

7am CrossFit

1 x 1 @ 45 lbs

14

Samantha
Evans

6pm CrossFit

1 x 1 @ 45 lbs

14

Vienna
Kaiser

8am CrossFit

1 x 1 @ 45 lbs

15

Jalitza
"Jolly" Ca ...

5am CrossFit

1 x 1 @ 35 lbs

Look up Move your feet Lock risk in one place Keep practicing the...

15

Jan
Hughes-Austin

4pm CrossFit

1 x 1 @ 35 lbs

15

Katie
Mcalarney

4pm CrossFit

1 x 1 @ 35 lbs