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Snatch

Metcon

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Workout

Snatch + T2B/DB Snatch/Step Overs

Warm-up

20 Lunges
5 Double Push-up Inchworms
10 Banded Ext. Rotations w/ Press
10 PVC Passes
15 Banded Face Pulls
0:30 Perfect Lunge / leg
15 PVC OH Wall Squats
5 PVC Snatch Balance
15 PVC GHD Hip Extensions
15 V-Ups

DONE TOGETHER (empty barbell:
5 B/N Snatch Grip Presses
0:10 Snatch Grip Overhead Hold
5 Pause OHS
5 Good Mornings
5 B/N Sotts Press
5 Snatch

Strength

Snatch (1 EMOM x 10)

Build up in weight throughout, form permitting.
Please DO NOT add weight to a bar after failing a lift, or even running the platform. Focus on technique and nail it before you think about adding weight.

Metcon

Metcon (Time)

30 Toes-to-bars
40 Single-arm Dumbbell Snatches (50/35)
50 Dumbbell Box Step-overs (24/20)
40 Single-arm Dumbbell Snatches
30 Toes-to-bars

13 minute timecap
Scale so that 30 T2B can be done in 2-3 subsets at the most to start. Snatches shouldn't be very heavy and should be performed in 'relentless singles' fashion.
**The Dumbbell Box Step-overs are done with the same DB for Snatches (1 DB) and you MUST TURN AROUND on the box BEFORE stepping down.**
You can hold the DB anywhere, but it cannot touch your legs or the box at any time.

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

Whiteboard:

Friday, November 16, 2018

Male Clients

1

Davey
Melzer

4pm CrossFit

1 x 1 @ 220 lbs

2

Connor
Miller 🍟 🍔

6pm CrossFit

1 x 1 @ 205 lbs

3

Craig
Kreinest

12pm CrossFit

1 x 1 @ 185 lbs

4

Brian
Kent

5pm CrossFit

1 x 1 @ 165 lbs

4

Jim
Pinkerton

7am CrossFit

1 x 1 @ 165 lbs

5

AJ!
Isabelo

6am CrossFit

1 x 1 @ 155 lbs

5

Papi
Aka Teddy

4pm CrossFit

1 x 1 @ 155 lbs

5

Scott
Wasowski

5pm CrossFit

1 x 1 @ 155 lbs

6

Chris
Aldrich

6am CrossFit

1 x 1 @ 150 lbs

75; 95; 95; 115; 125; 135; 135; 145; 145; 150

6

Jerry
Gramling

4pm CrossFit

1 x 1 @ 150 lbs

pr

7

Adam
Gelfand

12pm CrossFit

1 x 1 @ 135 lbs

last 4 rounds @ 135

7

Moyzes
Dias

6pm CrossFit

1 x 1 @ 135 lbs

8

Nate
Cobb

8am CrossFit

1 x 1 @ 125 lbs

9

Ulrick
Matsunaga

7am CrossFit

1 x 1 @ 120 lbs

10

Tony
Huynh

7am CrossFit

1 x 1 @ 110 lbs

11

Fabricio
🦍

12pm CrossFit

1 x 1 @ 105 lbs

tempo

11

Joaquin
Rodriguez

12pm CrossFit

1 x 1 @ 105 lbs

11

Ryan
Goderre

6pm CrossFit

1 x 1 @ 105 lbs

12

Ryan
Figuerado

4pm CrossFit

1 x 1 @ 100 lbs

13

Andrés
Herrera

8am CrossFit

1 x 1 @ 95 lbs

13

Brett
McQuillen

5pm CrossFit

1 x 1 @ 95 lbs

14

Eric
Macpherson

5pm CrossFit

1 x 1 @ 85 lbs

good technique day

15

Julian
Willis

5pm CrossFit

1 x 1 @ 75 lbs

16

Mel
Nutter

12pm CrossFit

1 x 1 @ 65 lbs

Female Clients

1

Claudia
Chaloner

12pm CrossFit

1 x 1 @ 120 lbs

2

Patricia
Brown

6pm CrossFit

1 x 1 @ 115 lbs

3

Jaclyn
Morbitzer

8am CrossFit

1 x 1 @ 90 lbs

4

Maria
Mercado

6pm CrossFit

1 x 1 @ 85 lbs

4

Rachael
Storm

4pm CrossFit

1 x 1 @ 85 lbs

5

Alicia
Dolan

6am CrossFit

1 x 1 @ 80 lbs

Snatch grip cleaned 85

5

Emily
Gruber

6am CrossFit

1 x 1 @ 80 lbs

6

Kim
McGrath

6am CrossFit

1 x 1 @ 75 lbs

6

Kym
Janke

4pm CrossFit

1 x 1 @ 75 lbs

working on dropping under it

7

Janis
Green

7am CrossFit

1 x 1 @ 72 lbs

8

Danielle
Barragan

12pm CrossFit

1 x 1 @ 60 lbs

8

kasey
stark

5pm CrossFit

1 x 1 @ 60 lbs

9

Alissa
Cobb

7am CrossFit

1 x 1 @ 45 lbs

form & back

9

Thuong
Ton

6am CrossFit

1 x 1 @ 45 lbs

10

Camille
Chamberlen

7am CrossFit

1 x 1 @ 40 lbs

11

Vienna
Kaiser

8am CrossFit

1 x 1 @ 35 lbs

taking it easy

12

Rowena
Sinclair

12pm CrossFit

1 x 1 @ 34 lbs