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Components

Hang Power Snatch

Metcon

Settings

Workout

Hang Power Snatch and sleds

Warm-up

400m Run

Then,

2 Rounds of:
6 Wipers
6 Scorpions
3 Sided Plank (:30 per side)
5 PVC Passes
10 Alternating DB Snatches (moderate)

Weightlifting

Hang Power Snatch (1 Rep EMOM x 10)

Metcon

Metcon (Time)

For Time, 5-10-15-10-5 of:
Hang Power Snatches (100/65lbs) (RX+135/95lbs)
Burpee over Bar
Assault Bike Calories

*At the end of each round, using straps, complete a 30 meter Sled Pull (Sled +180/110lb)

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

Whiteboard:

Tuesday, October 12, 2021

Male Clients

1

Aaron
Hart

6am CrossFit

1 x 1 @ 170 lbs

2

Adam
Gelfand

7pm CrossFit

1 x 1 @ 155 lbs

2

Nate
Cobb

12pm CrossFit

1 x 1 @ 155 lbs

3

John
King

12pm CrossFit

1 x 1 @ 135 lbs

3

Tyler
Eickmann

8am CrossFit

1 x 1 @ 135 lbs

4

Ramon
Ulloa

12pm CrossFit

1 x 1 @ 130 lbs

5

Ryan
Gift

6am CrossFit

1 x 1 @ 110 lbs

6

John
Hibbard

6am CrossFit

1 x 1 @ 95 lbs

7

Joel
Briggs

8am CrossFit

1 x 1 @ 85 lbs

8

Emilio
Lee

12pm CrossFit

10 x 1 @ 75 lbs

Started with 2.5 kg trainer eight each side + 45 lbs barbell. Mov...

Female Clients

1

Amanda
Carson

12pm CrossFit

1 x 1 @ 92 lbs

2

Maria
Mercado

6pm CrossFit

1 x 1 @ 90 lbs

2

Rachael
Hoffman

7am CrossFit

1 x 1 @ 90 lbs

3

Private

5pm CrossFit

1 x 1 @ 85 lbs

4

Jenny
Hart

6am CrossFit

1 x 1 @ 82 lbs

Mismanaged my jumps

5

Janis
Green

8am CrossFit

1 x 1 @ 75 lbs

6

Hollie
Tkac

8am CrossFit

1 x 1 @ 70 lbs

6

Vienna
Kaiser

8am CrossFit

1 x 1 @ 70 lbs

7

Betsy
Gelfand

4pm CrossFit

1 x 1 @ 60 lbs

8

Fey
Cordova Quinto

8am CrossFit

1 x 1 @ 57 lbs

9

Emily
Small

7am CrossFit

1 x 1 @ 55 lbs

10

Leah
Legner

8am CrossFit

1 x 1 @ 45 lbs