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Components
Squat Snatch
Settings
Location
(All)
CrossFit Kent Island
Program
CrossFit
CrossFit Light
CrossFit Teens
CrossFit UnBoxed
Date
Workout
Squat Snatch 1RM - CrossFit Kent Island
Class
(All)
CrossFit: 5:00 AM
6:00 AM CrossFit
CrossFit: 10:00 AM
Open Gym 11am - 1pm
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (3/5)
Workout
Squat Snatch 1RM
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 (3 min)
Adductor smash (2 min each side)
Weightlifting
Squat Snatch (1-1-1-1-1-1-1)
Squat Snatch
Post-WOD Recovery
Suprapatellar smash/floss (2 min each side)
Shoulder/rotator smash/floss (2 min each side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 07, 2019
Male Clients
1
Hazen
Arnold
Open Gym 11am - 1pm
1 x 1 @ 125 lbs
2
Ron
Bunch
6:00 AM CrossFit
1 x 1 @ 95 lbs
3
anthony
palmisano
CrossFit: 5:00 AM
1 x 1 @ 75 lbs
Female Clients
1
Alicia
Higginbotham
CrossFit: 10:00 AM
1 x 1 @ 130 lbs
Not feeling it mentally today.
2
Liz
Gilbert
CrossFit: 5:00 AM
1 x 1 @ 85 lbs
3
Jessie-Lee
Nichols
CrossFit: 10:00 AM
1 x 1 @ 65 lbs
Worked at 55lb most of the workout
4
Elese
Kyle
CrossFit: 10:00 AM
1 x 1 @ 55 lbs
Snatch/OHS work, not a heavy day
5
Mia
Klavon
CrossFit: 5:00 AM
1 x 1 @ 0 lbs
worked on form
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