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Hang Power Snatch

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Workout

EMOM Hang Power Snatch

Warm-up

Burgener Warm-up

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Pre-WOD Mobility:
T-spine anchor (barbell) (3 min)
Banded bully (2 min each side)

Weightlifting

Hang Power Snatch (1 rep EMOM for 30 minutes)

Hang Power Snatch

Post-WOD Recovery

Lat smash (2 min each side)
T-spine smash (double lax ball) (3 min)

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

Whiteboard:

Tuesday, October 22, 2019

Male Clients

1

Ryan
Wolf

Open Gym 11am - 1pm

1 x 1 @ 180 lbs

2

Mike
Harkema

6:00 AM CrossFit

1 x 1 @ 155 lbs

3

Harry
Stein

4:30 PM CrossFit

1 x 1 @ 145 lbs

2for10@75; 1for5@95; 105;115;125;130;135;1x10@145

4

Justin
Callas

4:30 PM CrossFit

1 x 1 @ 135 lbs

95#, 115#, 125# Failed at 145#

4

matthew
smith

CrossFit: 10:00 AM

1 x 1 @ 135 lbs

4

Richard
Bruce

4:30 PM CrossFit

1 x 1 @ 135 lbs

5

Kevin
Baird

CrossFit: 10:00 AM

1 x 1 @ 130 lbs

6

Brian
Stolle

CrossFit: 10:00 AM

1 x 30 @ 125 lbs

6

Mason
Coursey

CrossFit: 5:00 AM

1 x 1 @ 125 lbs

10-95# 10-115# 10-125#

7

Private

5:30 PM CrossFit

1 x 1 @ 115 lbs

7

Justin
Clites

6:00 AM CrossFit

1 x 1 @ 115 lbs

8

Ron
Bunch

6:00 AM CrossFit

1 x 30 @ 105 lbs

10@75 lb, 5@85lb, 12@95 lb, 3@105lb

9

Bradd
Gott

CrossFit: 5:00 AM

1 x 1 @ 95 lbs

9

Ryan
Ogden

CrossFit: 10:00 AM

1 x 1 @ 95 lbs

10

Ian
Gott

4:30 PM CrossFit

1 x 1 @ 45 lbs

Female Clients

1

Mia
Klavon

CrossFit: 5:00 AM

1 x 1 @ 100 lbs

Focused on form

2

Tash
Clites

6:00 AM CrossFit

1 x 1 @ 95 lbs

65, 85, 95

3

Jessica
Davis

4:30 PM CrossFit

1 x 1 @ 90 lbs

4

Brittany
Brooks

CrossFit: 10:00 AM

1 x 1 @ 85 lbs

failed 90lbs

4

Emily
O'Donnell

6:00 AM CrossFit

1 x 1 @ 85 lbs

5

Liz
Gilbert

CrossFit: 5:00 AM

1 x 1 @ 80 lbs

Switched to cleans for last 10, thumb hurt

5

Maureen
McDonough

4:30 PM CrossFit

1 x 1 @ 80 lbs

55(5), 65(10), 75(10), 80(5)

6

Jessie-Lee
Nichols

4:30 PM CrossFit

1 x 1 @ 75 lbs

Worked at 65 for most of the workout

6

Leesa
Fritz

4:30 PM CrossFit

1 x 1 @ 75 lbs

7

Catherine
Spencer

6:30 PM CrossFit

1 x 1 @ 65 lbs

8

Erin
Stolle

5:30 PM CrossFit

1 x 30 @ 60 lbs

8

Jill
Fisher

6:30 PM CrossFit

1 x 1 @ 60 lbs

most at 55#

9

Anna
Postles

6:00 AM CrossFit

1 x 1 @ 55 lbs

10

Megan
Gott

4:30 PM CrossFit

1 x 1 @ 40 lbs