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Snatch Complex | WOD 11.9.18

Snatch Complex

Power Snatch + Hang Snatch + Overhead Squat

Build to something heavy but technically sound in 12 minutes.

Josh (Time)

For Time
21 Overhead Squats (95/65 lb)
42 Pull-Ups
15 Overhead Squats (95/65 lb)
30 Pull-Ups
9 Overhead Squats (95/65 lb)
18 Pull-Ups

In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

To learn more about Josh click here

Women's Rx weight is 65#.

Like many hero workouts, this is a high volume workout. For the pull-ups consider scaling back the reps to 21-15-9 if 90 total seems like a daunting task today.
Scale the weight on the OHS as needed. If you cannot comfortably perform the OHS, sub front squats.

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

Whiteboard:

Friday, November 09, 2018

Male Clients

1

Andrew
Ullom

CrossFit: 5:45 PM

1 x 1 @ 195 lbs

2

Adam
Griggs

CrossFit: 6:00 AM

1 x 1 @ 175 lbs

2

Brad
Puffenbarger

CrossFit: 12:00 PM

1 x 1 @ 175 lbs

3

Andrew
Cox

CrossFit: 5:45 PM

1 x 1 @ 155 lbs

4

Frank
Wisnieski

CrossFit: 5:45 PM

1 x 1 @ 147 lbs

5

Tom
Ridley

CrossFit: 6:00 AM

1 x 1 @ 145 lbs

6

Private

CrossFit: 5:45 PM

1 x 1 @ 135 lbs

7

Tommy
Terrell

CrossFit: 12:00 PM

1 x 1 @ 125 lbs

8

Carter
Phillips

CrossFit: 12:00 PM

1 x 1 @ 105 lbs

8

Daniel
Nolan

CrossFit: 5:45 PM

1 x 1 @ 105 lbs

8

Nick
Hurd

CrossFit: 12:00 PM

1 x 1 @ 105 lbs

9

Kade
Bryant

CrossFit: 8:00 AM

1 x 1 @ 100 lbs

10

Fredrick
Martin

CrossFit: 6:00 AM

1 x 1 @ 95 lbs

11

Robby
Vogt

CrossFit: 12:00 PM

1 x 1 @ 65 lbs

11

William
Tyler

CrossFit: 8:00 AM

1 x 1 @ 65 lbs

12

Bill
Basener

CrossFit: 12:00 PM

1 x 1 @ 45 lbs

13

Domenico
D'Auria

CrossFit: 4:45 PM

1 x 1 @ 15 lbs

Female Clients

1

Natalie
Elsawy

CrossFit: 6:00 AM

1 x 1 @ 115 lbs

2

Katie
Reinhardt

CrossFit: 6:00 AM

1 x 1 @ 90 lbs

2

Morgan
Reitz

CrossFit: 4:45 PM

1 x 1 @ 90 lbs

3

Audrey
Castlen

CrossFit: 6:00 AM

1 x 1 @ 85 lbs

3

Kami
Melfa

CrossFit: 4:45 PM

1 x 1 @ 85 lbs

3

Meg
Perdue

CrossFit: 4:45 PM

1 x 1 @ 85 lbs

3

Sara
Stephens

CrossFit: 5:45 PM

1 x 1 @ 85 lbs

4

Allie
A.

CrossFit: 4:45 PM

1 x 1 @ 80 lbs

5

Berly
Sims

CrossFit: 6:00 AM

1 x 1 @ 75 lbs

cleans/front squats

5

Haley
Stephens

CrossFit: 5:45 PM

1 x 1 @ 75 lbs

5

Hannah
Lewis

CrossFit: 6:00 AM

1 x 1 @ 75 lbs

5

Karmen
Brown

CrossFit: 6:00 AM

1 x 1 @ 75 lbs

6

Caris
Cole

CrossFit: 8:00 AM

1 x 1 @ 70 lbs

7

McKay
Schmitt

CrossFit: 12:00 PM

1 x 1 @ 65 lbs

8

Tracy
Sandau

CrossFit: 4:45 PM

1 x 1 @ 60 lbs

9

Pam
Finney

CrossFit: 6:00 AM

1 x 1 @ 45 lbs

10

Bonnie
Hanks

CrossFit: 8:00 AM

1 x 1 @ 35 lbs

10

Mariah
Hurt

CrossFit: 6:00 AM

1 x 1 @ 35 lbs