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Power Snatch

Metcon

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Workout

CF - 10/26/20

A:

200m run
then :30 x 4 way shoulder stretch each
then
10 pass throughs
10 around the worlds
then
1 rd
5 snatch pulls
5 snatch high pulls
5 Muscle snatch
5 OHS
5 Hang Sq. snatch

B: Power Snatch (EMOM 10 - 3 power snatch @ 60-65%)

C: Metcon (No Measure)

B. 3x50’ SA OH walking lunge e/ arm; rest :90 50/35lbs

D: Metcon (AMRAP - Rounds and Reps)

12 min amrap:

12 ohs 95/65
48 DU
8 TTB

Scales:
scale the weight on OHS
2 x double unders to singles
ttb-knees to elbows - knee raises - toes to rig

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

Whiteboard:

Monday, October 26, 2020

Male Clients

1

Tyler
Parker

5:00 AM CrossFit

10 x 3 @ 145 lbs

2

JD
Mason

5:00 PM CrossFit

10 x 3 @ 135 lbs

3

Cory
Rexford

12:30 PM CrossFit

10 x 3 @ 115 lbs

3

Jeremy
Hutzel

5:00 PM CrossFit

10 x 3 @ 115 lbs

First 3 95#

4

Brady
Killion

11:30 AM CrossFit

10 x 3 @ 105 lbs

4

Flynt
Foster

7:00am CrossFit

10 x 3 @ 105 lbs

4

Tom
Daniel

6:00 AM CrossFit

10 x 3 @ 105 lbs

5

Ben
Hanback

12:30 PM CrossFit

10 x 3 @ 95 lbs

5

David
Kan

6:00 PM CrossFit

10 x 3 @ 95 lbs

5

Dustin
Dowell

12:30 PM CrossFit

10 x 3 @ 95 lbs

5

Henry (Nick)
Nickells

6:00 PM CrossFit

10 x 3 @ 95 lbs

5

Kevin
Kraft

4:00 PM CrossFit

10 x 3 @ 95 lbs

6

Chad
Scruggs

4:00 PM CrossFit

10 x 3 @ 75 lbs

6

Chris
Beavers

6:00 AM CrossFit

10 x 3 @ 75 lbs

Still recovering from low back injury

Female Clients

1

brittanie
albright

5:00 PM CrossFit

10 x 3 @ 86 lbs

2

Christina
Chandler

5:00 AM CrossFit

10 x 3 @ 85 lbs

2

Debra
Stabler

6:00 PM CrossFit

10 x 3 @ 85 lbs

3

Laura
Kim

6:00 PM CrossFit

10 x 3 @ 75 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

10 x 3 @ 75 lbs

3

Leah
Miller.

11:30 AM CrossFit

10 x 3 @ 75 lbs

4

Brittany
Hanback

12:30 PM CrossFit

10 x 3 @ 70 lbs

5

Amy
Rahn

4:00 PM CrossFit

10 x 3 @ 65 lbs

5

Destinee
Johnson

7:00am CrossFit

10 x 3 @ 65 lbs

70 last 3 rounds

5

Hadley
Davenport

11:30 AM CrossFit

10 x 3 @ 65 lbs

5

Jessica
Dodd

5:00 PM CrossFit

10 x 3 @ 65 lbs

5

Morgan
Webb

5:00 PM CrossFit

10 x 3 @ 65 lbs

6

Suzette
Panton

6:00 AM CrossFit

10 x 3 @ 60 lbs

6

Tayler
Saunders

4:00 PM CrossFit

10 x 3 @ 60 lbs

7

Allison
Prince

6:00 PM CrossFit

10 x 3 @ 55 lbs

7

Sage
West

11:30 AM CrossFit

10 x 3 @ 55 lbs

7

Shannon
Lyczkowski

6:00 PM CrossFit

10 x 3 @ 55 lbs

8

Catherine
Yancy

6:00 PM CrossFit

10 x 3 @ 45 lbs