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Components

Snatch

Amanda

Settings

Workout

Wednesday

Warm-up

Halo

Into..

1 round
20 jumping jacks
5/5 squat reach ups
10 PVC Pass Thru + 5/5 Around the World
5/5 T- Spine twists
5/5 Samson

Into..
Twisted Cross Stretch

Into...

Burgener Warm Up for Snatch

Skill

Snatch (Build to a heavy double )

Snatch

*15 min running clock

*Not a 2RM...this is just a primer for the WOD

*Power or Squat

Workout

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups
Squat snatches

135lb/95lb

Scaled
Burpee Pull Ups or RR
Power Snatch
Less weight

Finisher

Metcon (No Measure)

2-3 SETS FOR QUALITY
1:00 Side Plank (R)
1:00 Elbow Plank
1:00 Side Plank (L)

-Rest 1:00 b/t Sets-

(No Measure)

Optional after class

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

Whiteboard:

Wednesday, December 09, 2020

Male Clients

1

James
Wall

8:30 AM CrossFit

1 x 2 @ 205 lbs

takin ez 4 gaindeer

2

Eric
Cobb

4:30 PM CrossFit

1 x 2 @ 185 lbs

3

Stefan
Chamlis

6:30 PM CrossFit

1 x 2 @ 165 lbs

4

Nick
Trzesniowski

5:00 AM CrossFit

1 x 2 @ 135 lbs

5

Eli
Brewton

6:00 AM CrossFit

1 x 2 @ 115 lbs

5

Jonathan
Vargas

5:00 AM CrossFit

1 x 2 @ 115 lbs

6

Austin
Haarmann

4:30 PM CrossFit

5 x 2 @ 95 lbs

6

Kenneth
Smith

8:30 AM CrossFit

1 x 2 @ 95 lbs

6

Teddy
Tran

5:00 AM CrossFit

1 x 2 @ 95 lbs

7

Jack
Berry

6:00 AM CrossFit

1 x 1 @ 205 lbs

:)

Female Clients

1

Lakeisha
Crouch

5:30 PM CrossFit

1 x 2 @ 125 lbs

2

Katie
Brookes

8:30 AM CrossFit

1 x 2 @ 100 lbs

3

Shayna
Rogers

4:30 PM CrossFit

1 x 2 @ 90 lbs

4

Carmen
Thompson

5:30 PM CrossFit

1 x 2 @ 85 lbs

5

Rachel
Vrooman

5:30 PM CrossFit

1 x 2 @ 80 lbs

6

Crystal
Berry🫐

6:00 AM CrossFit

1 x 2 @ 75 lbs

6

Emily
Werner

6:30 PM CrossFit

1 x 2 @ 75 lbs

6

Jenna
Chastain

4:30 PM CrossFit

1 x 2 @ 75 lbs

Nice and light to work on form after not doing snatches in ages

6

Kimberly
Krohn

6:30 PM CrossFit

1 x 2 @ 75 lbs

6

Marissa
Weeks

4:30 PM CrossFit

1 x 2 @ 75 lbs

75lb power snatch 70lb squat snatch

7

Katie
Cuson

6:00 AM CrossFit

1 x 2 @ 70 lbs

pwr