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Components

Hang Power Snatch

Metcon

Settings

Workout

Friday - 09/09/22

Power

Hang Power Snatch

Hang Power Snatch (Snatch Deadlift + Snatch Pull + Hang Power Snatch)

Hang Power Snatch

4-5 SETS*
1 Snatch Deadlift
+
1 Snatch Pull
+
2 Hang Power Snatch

*Start Light and work to a Moderate weight. Compare with Hang Power Snatch from 8/23

-Rest As Needed b/t Sets-

(16:00 Clock)

Metcon

Metcon (Time)

FOR TIME
80 Double Unders
400m Run | 30/20 Cal Bike
50 Box Jumps (24/20)
25 Hang Power Snatches (115/75)|(95/65)|(75/55)
50 Box Jumps
400m Run | 30/20 Cal Bike
80 Double Unders

(20:00 Cap)

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

Whiteboard:

Friday, September 09, 2022

Male Clients

1

Brian
Trank

CrossFit: 6:00 AM

5 x 2 @ 145 lbs

2

Abraham
Zuniga

CrossFit: 6:15 PM

5 x 2 @ 125 lbs

2

Denzel
Gantt

CrossFit: 9:00 AM

5 x 2 @ 125 lbs

2

Pablo
Ospina

CrossFit: 6:00 AM

5 x 2 @ 125 lbs

3

Thomas
Dougherty

CrossFit: 7:00 AM

5 x 2 @ 105 lbs

4

Jerry
Quintana

CrossFit: 5:15 PM

5 x 2 @ 95 lbs

4

Kelvis
Ortiz

CrossFit: 8:00 AM

5 x 2 @ 95 lbs

4

Shmuel
Hazan

CrossFit: 8:00 AM

5 x 2 @ 95 lbs

5

Manny
Torres

CrossFit: 8:00 AM

5 x 2 @ 85 lbs

6

Maurizio
Boano

CrossFit: 7:00 AM

5 x 1 @ 75 lbs

Got to 95 in power segment

Female Clients

1

Chandra
Pena

CrossFit: 9:00 AM

5 x 2 @ 75 lbs

1

Coinncy
Pascal

CrossFit: 9:00 AM

5 x 2 @ 75 lbs

1

karen
castillo

CrossFit: 8:00 AM

5 x 2 @ 75 lbs

2

Chavee
Lew

CrossFit: 9:00 AM

4 x 2 @ 65 lbs