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Components
Snatch + High Hang Sn ...
Snatch
Power Snatch
Settings
Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
Snatch Development + Core work - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
16 (9/7)
Workout
Snatch Development + Core work
Warm-up
Barbell Warm-up (No Measure)
(10 Minute CAP)
2 Rounds:
20 Banded Lateral Steps (bands on ankles)
10 Banded Squats (bands on knees)
10 Banded Glute Bridges w/ pause at top (bands on knees)
10 Cossack Squats
:20 Hanging L-Hold
5 PVC Passes
At the 10 minute mark, we will gather at the TV for todays WOD breakdown.
Weightlifting
Detailed Coach Breakdown and guidance on the complex below.
Snatch + High Hang Snatch + Low Hang Snatch (1 Rep every 1:20 x 10)
Details:
Complete that as a Full or Power Snatch depending on what you prefer to work on in this cycle.
Weightlifting
Snatch OR Power Snatch. Pick one variation and work the same variation for all 4 weeks
After finishing the 10th round, use the next 5 rounds to complete one Snatch. Use the skills above to see how an efficient single feels feels.
Snatch (1 Rep every 1:20 x 5 Sets)
(increase if form permits)
OR
Power Snatch (1 Rep every 1:20 x 5 Sets)
(increase if form permits)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 16, 2021
Male Clients
1
Connor
Miller 🍟 🍔
8am CrossFit
1 x 1 @ 185 lbs
No straps
2
Spencer
Baker
5pm CrossFit
1 x 1 @ 145 lbs
3
Frank!e
Armas
6am CrossFit
1 x 1 @ 115 lbs
4
Ryan
Figuerado
5pm CrossFit
1 x 1 @ 95 lbs
5
Pete
Mc Workman
6am CrossFit
10 x 1 @ 75 lbs
5
John
King
12pm CrossFit
1 x 1 @ 75 lbs
65-75#
6
John
Hibbard
6am CrossFit
1 x 1 @ 65 lbs
6
Tyler
Eickmann
8am CrossFit
1 x 1 @ 65 lbs
Worked maintaining form
7
Joel
Briggs
7am CrossFit
1 x 1 @ 55 lbs
Female Clients
1
Private
4pm CrossFit
1 x 1 @ 110 lbs
2
Amanda
Carson
12pm CrossFit
1 x 1 @ 65 lbs
2
Brenna
Jarrells
5pm CrossFit
1 x 1 @ 65 lbs
Power
3
Hollie
Tkac
4pm CrossFit
1 x 1 @ 60 lbs
4
Rachael
Hoffman
4pm CrossFit
1 x 1 @ 55 lbs
5
Emily
Small
7am CrossFit
1 x 1 @ 45 lbs
5
Phoebe
Seaver
6am CrossFit
1 x 1 @ 45 lbs
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