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Hang Power Snatch Con ...
"Ups and Downs"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
12/06/2021 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:45 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
35 (19/16)
Workout
12/06/2021
“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station. Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about. It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of potential attackers. It’s an incredible level of focus that we don’t realize we’re using, where our subconscious and conscious work together. We’ve witnessed the effects of where our focus goes. It’s an absolute weapon, and has the ability to bring whatever we’re focused on, into reality. Today… are we focused on what might go wrong? Or are we focused on what we need to do, to make it go right?
Hang Power Snatch Conditioning (Weight)
Every 2:00 x 5 Sets:
9 Unbroken Hang Power Snatches
21 Wallballs
MRx: 14/10, Rx: 20/14
INTENTION: Athletes will choose a weight for the hang power snatches they can complete unbroken across all sets. A solid place to be is around 50-60% of your 1RM snatch. Wallball sets should be completed in no more than 2 sets.
SCORE: Barbell load. If need to strip weight, your score will be your lowest weight.
MOVEMENT PREP
3 Hang Power Snatches (Empty Bar)
3 Wallballs
3 Hang Power Snatches (Light Weight)
3 Wallballs
3 Hang Power Snatches (Workout Weight)
3 Wallballs
MODIFICATIONS
HANG POWER SNATCH
- Hang Power Clean
- Kettlebell Swings
- Sub Dumbbell(s)
WALLBALL
- Reduce Weight
- Reduce Target Height
- Single Dumbbell Thruster (Hold Dumbbell Across Chest)
"Ups and Downs" (Time)
10 Rounds For Time:
200 Meter Row
10-1 Double Dumbbell Box Step Overs
Dumbbells: MRx: 35/20, Rx: 40/25, 50/35
Box: (24"/20")
CONDITIONING CATEGORY: Grind
ROW: Less than 1:00.
BOX STEP OVERS: Unbroken, grindy sets. Hold dumbbells in the hang down by the sides.
SCORE: Time
STRATEGY
- Grind though unbroken step over sets.
- Smooth pace on the row to allow for unbroken sets of step overs.
MODIFICATIONS
200M ROW
- Reduce Distance
- 400m Bike (~45s Effort)
- 150m Ski
- 150m Run
- 120m Air Run
- 12 Burpees
DOUBLE DUMBBELL BOX STEP OVERS
- Reduce Reps
- Reduce Box Height
- Reduce/Remove Weights
- Sub Kettlebells
- 2x Step Back Lunges
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 06, 2021
Male Clients
1
Luke
Voss
12:15 PM CrossFit
105 lbs
2
Jon
LeDuc
8:30 AM Crossfit
95 lbs
3
Kevin
Gilbert
9:30 AM CrossFit
85 lbs
4
3
Pete
3:30 PM CrossFit
75 lbs
4
Bryan
Dunbar
8:30 AM Crossfit
75 lbs
4
Cameron
Shepherd
8:30 AM Crossfit
75 lbs
4
Gil
Gomez
4:45 PM CrossFit
75 lbs
MRx
4
Jay
Griggs
8:30 AM Crossfit
75 lbs
4
Matthew
Emmons
7:15 AM CrossFit
75 lbs
4
Sylvain
Thibault
6:00 PM CrossFit
75 lbs
mrx
5
scott
sabina
8:30 AM Crossfit
65 lbs
6
Dan
Meller
12:15 PM CrossFit
75 lbs
6
Mark
Richardson
12:15 PM CrossFit
75 lbs
14# WB
6
Rob
Bush
12:15 PM CrossFit
75 lbs
14# WB
7
Darren
Reed
6:00 PM CrossFit
65 lbs
mrx
7
James
Kenney
6:00 AM CrossFit
65 lbs
7
Jeremy
Landrum
6:00 PM CrossFit
65 lbs
mrx
7
Ryan
Lambert
4:45 PM CrossFit
65 lbs
MRx
8
Dan
Lincoln
6:00 AM CrossFit
45 lbs
cleans
Female Clients
1
Brooke
Bemis
4:45 PM CrossFit
65 lbs
1
Charlotte
Vigeant
9:30 AM CrossFit
65 lbs
1
Jordan
Dunbar
8:30 AM Crossfit
65 lbs
2
courtney
alberts
9:30 AM CrossFit
55 lbs
3
Susan
McDonald
4:45 PM CrossFit
35 lbs
3
Teri
Heines
7:15 AM CrossFit
35 lbs
4
Kerry
Riefenberg
9:30 AM CrossFit
45 lbs
5
Amanda
Spungin
9:30 AM CrossFit
35 lbs
5
Dana
Bossert
8:30 AM Crossfit
35 lbs
clean
5
Gina
Steadman
12:15 PM CrossFit
35 lbs
6# WB
5
Kathy
Griffiths
7:15 AM CrossFit
35 lbs
5
Zoe
Bergner
8:30 AM Crossfit
35 lbs
10
6
Hallie
Ward
3:30 PM CrossFit
25 lbs
cleans
6
Ruthann
Christensen
12:15 PM CrossFit
25 lbs
6# WB
6
Tina
Chen
3:30 PM CrossFit
25 lbs
7
Erica
Thibault
6:00 PM CrossFit
15 lbs
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