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Components

Snatch Pull

Snatch High Pull

Power Snatch

Metcon

Settings

Workout

9/3/19

Weightlifting

Snatch Pull (3x3 climbing (form work))

Snatch Pull

3 Sets of 3

Set 1: 60%
Set 2: 65%
Set 3: 70%

*work off of 1RM Snatch
*set up blocks or plates to start with the barbell at your mid knee.

Snatch High Pull

3 Sets of 3
All Sets: 65% 1RM snatch
*off of blocks or plates at mid knee.

Power Snatch

Power Snatch

2 Reps On the Minute x 8 Minutes

Set 1: 50%
Set 2: 53%
Set 3: 56%
Set 4: 59%
Set 5: 62%
Sets 6-8: 65%

*off blocks or plates with barbell knee level
* work off of 1 RM power snatch.
*Loads should be light!

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 18:
20 DB Snatches (35/20)
15/12 Cal Bike or Row
20 Single DB Box Step-Ups (24/20)
12 C2B

DB snatch is alternating
Box step up hold the DB anywhere you want.

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

Whiteboard:

Tuesday, September 03, 2019

Male Clients

1

Brad
Topper

5:30 PM CrossFit

3 x 3 @ 135 lbs

1

Lee
Blackwelder

5:30 PM CrossFit

1 x 3 @ 135 lbs

2

Brent
Miller

8:30AM CrossFit Class

1 x 3 @ 125 lbs

2

Darius
Nouri

8:30AM CrossFit Class

1 x 3 @ 125 lbs

2

Hap
Clayton

8:30AM CrossFit Class

1 x 3 @ 125 lbs

2

Jeff
Peck

8:30AM CrossFit Class

1 x 3 @ 125 lbs

3

Chris
Morales

5:30 AM CrossFit

1 x 3 @ 115 lbs

3

Dane
Sonnenberg

4:00 PM CrossFit

1 x 3 @ 115 lbs

3

Eric
Olinger

12:00 PM CrossFit

1 x 3 @ 115 lbs

3

Jason
Leach

12:00 PM CrossFit

1 x 3 @ 115 lbs

4

Alto
Shambles

8:30AM CrossFit Class

1 x 3 @ 105 lbs

4

Brad
May

4:00 PM CrossFit

1 x 3 @ 105 lbs

4

Jay
Parkhurst

5:30 PM CrossFit

1 x 3 @ 105 lbs

4

Johnny
Quilla

4:00 PM CrossFit

1 x 3 @ 105 lbs

4

Kenny
Hastings

5:30 AM CrossFit

1 x 3 @ 105 lbs

4

Scotty
In Route

8:30AM CrossFit Class

1 x 3 @ 105 lbs

4

Todd
Mehrmann

4:00 PM CrossFit

1 x 3 @ 105 lbs

5

Jordan
Calhoun

8:30AM CrossFit Class

1 x 3 @ 95 lbs

5

King
of Verdict ...

5:30 PM CrossFit

1 x 3 @ 95 lbs

5

Morgan
Fore

6:30 PM CrossFit

1 x 3 @ 95 lbs

6

Mike
Alfred

5:30 AM CrossFit

1 x 3 @ 85 lbs

7

Aron
Gibson

4:00 PM CrossFit

3 x 3 @ 75 lbs

7

Ben
Mustian

4:00 PM CrossFit

1 x 3 @ 75 lbs

Clean pulls

Female Clients

1

Cambell
Vander Haar

4:00 PM CrossFit

1 x 3 @ 115 lbs

2

Arden
Roderick

5:30 PM CrossFit

1 x 3 @ 80 lbs

2

Mindy
Serencsa

5:30 PM CrossFit

1 x 3 @ 80 lbs

2

Myra
Harmon

4:00 PM CrossFit

1 x 3 @ 80 lbs

3

Cindy
Mustian

4:00 PM CrossFit

1 x 3 @ 75 lbs

Clean pulls

3

Jessica
Kincaid

4:00 PM CrossFit

1 x 3 @ 75 lbs

3

Teeter
Miller

5:30 PM CrossFit

1 x 3 @ 75 lbs

4

Jenn
Warcola

12:00 PM CrossFit

1 x 3 @ 70 lbs

4

Jennifer
Eckard

9:30 AM CrossFit

1 x 3 @ 70 lbs

5

Mary
Mason

8:30AM CrossFit Class

1 x 3 @ 65 lbs

6

Emma
Mason

4:00 PM CrossFit

1 x 3 @ 50 lbs

6

Rebecca
Karner

4:00 PM CrossFit

1 x 3 @ 50 lbs

7

Lisa
Brisbane

12:00 PM CrossFit

1 x 3 @ 45 lbs