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Components

Snatch Technique

Snatch Balance

Snake Bite

Settings

Workout

9/30/19

Weightlifting

Both lifts off the rack

Snatch Technique

3 Sets:
3 Snatch Drops
2 Snatch Balances

Technique Loads: No Higher Than 35% of 1RM Squat Snatch

Snatch Balance

Snatch Balance

On the 1:30 x 5 Sets:
2 Snatch Balances

Sets: 50-60-70-70-70% of 1RM Squat Snatch

STIMULUS
• Building a little heavier and just sticking to the snatch balance in Part B
• Complete 2 snatch balances at increasing loads every 90 seconds
• Sets begin on the 0:00 - 1:30 - 3:00 - 4:30 - 6:00

Metcon

Snake Bite (Time)

21-15-9:
Squat Snatch, 95/65
CTB Pull-Ups

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Whiteboard:

Monday, September 30, 2019

Male Clients

1

Colby
Wollak

6:30 PM CrossFit

3 x 1 @ 75 lbs

2

Johnny
Quilla

4:00 PM CrossFit

3 x 1 @ 65 lbs

2

King
of Verdict ...

12:00 PM CrossFit

3 x 1 @ 65 lbs

2

Paul
Rafferty

5:30 AM CrossFit

3 x 1 @ 65 lbs

2

Stephen
Kent

5:30 AM CrossFit

3 x 1 @ 65 lbs

3

Bernard
Tripp

6:30 AM CrossFit

3 x 1 @ 45 lbs

3

Brad
Topper

5:30 PM CrossFit

3 x 1 @ 45 lbs

3

Darius
Nouri

8:30AM CrossFit Class

3 x 1 @ 45 lbs

3

David
Fero

12:00 PM CrossFit

3 x 1 @ 45 lbs

3

Jason
Leach

12:00 PM CrossFit

3 x 1 @ 45 lbs

3

Joey
Hager

5:30 AM CrossFit

3 x 1 @ 45 lbs

3

Ken
Buckstad

5:30 AM CrossFit

3 x 1 @ 45 lbs

3

Mike
Alfred

5:30 AM CrossFit

3 x 1 @ 45 lbs

3

Noah
Pinto

4:00 PM CrossFit

3 x 1 @ 45 lbs

3

Scotty
In Route

8:30AM CrossFit Class

3 x 1 @ 45 lbs

3

Todd
Mehrmann

4:00 PM CrossFit

3 x 1 @ 45 lbs

4

Ben
Mustian

4:00 PM CrossFit

3 x 1 @ 35 lbs

Cleans

4

Eric
Olinger

12:00 PM CrossFit

3 x 1 @ 35 lbs

4

Jim
Tuttle

6:30 AM CrossFit

3 x 1 @ 35 lbs

4

Zeno
Moore

4:00 PM CrossFit

3 x 1 @ 35 lbs

Cleans

Female Clients

1

Cambell
Vander Haar

4:00 PM CrossFit

3 x 1 @ 55 lbs

2

Cambell
Vander Haar

12:00 PM CrossFit

3 x 1 @ 45 lbs

3

Jennifer
Taylor

8:30AM CrossFit Class

3 x 1 @ 35 lbs

3

Kelly
Nouri

8:30AM CrossFit Class

3 x 1 @ 35 lbs

4

Allison
Farar

4:00 PM CrossFit

3 x 1 @ 25 lbs

4

Cindy
Mustian

4:00 PM CrossFit

3 x 1 @ 25 lbs

5

Amy
Clinton

8:30AM CrossFit Class

3 x 1 @ 15 lbs

5

Jennifer
Eckard

9:30 AM CrossFit

3 x 1 @ 15 lbs

5

Rhonda
Halford

5:30 AM CrossFit

3 x 1 @ 15 lbs