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Components

Snatch + OH Squat

Metcon

Snatch

Power Snatch

Settings

Workout

Hard Knock Life

Warm-up

2 Sets:
50 Single Unders
6 Dumbbell Snatches (Light)
6 Dumbbell Overhead Squats (Light)
3 strict pull ups
0:20 Handstand Hold

Weightlifting

Snatch + OH Squat ((3+2)x2@70%, (3+2)x3@75%)

3 Power Snatch + 2 Overhead Squat x 2 sets @ 70% of 1RM Snatch

3 Power Snatch + 2 Overhead Squat x 3 sets @ 75% of 1RM Snatch

Metcon

Metcon (Time)

For time:
50 Dumbbell Snatches (50/35)
100 Double Unders
10 Rope Climbs
100 Double Unders
50 Dumbbell Snatches (50/35)

Rx+: Legless RC

Snatch

Snatch

Power Snatch

Power Snatch

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

Whiteboard:

Wednesday, December 15, 2021

Male Clients

1

Michael
Loring

CrossFit: 5:15 AM

3 x 2 @ 175 lbs

2

Brad
Robert

CrossFit: 6:15 AM

3 x 2 @ 135 lbs

3

Chuck
Lambertz

CrossFit: 6:15 AM

3 x 2 @ 115 lbs

3

Grant
Garst

CrossFit: 5:15 AM

3 x 2 @ 115 lbs

3

Jerry
Sipe

CrossFit: 6:15 AM

3 x 2 @ 115 lbs

3

Luke
Lister

CrossFit: 5:15 AM

3 x 2 @ 115 lbs

4

Justin
Ferrell

CrossFit: 5:15 AM

3 x 2 @ 105 lbs

5

Joshua
Meyer

CrossFit: 6:15 AM

3 x 2 @ 95 lbs

Female Clients

1

Kayla
Garst

CrossFit: 5:15 PM

3 x 2 @ 115 lbs

2

Amber
Lambertz

CrossFit: 5:15 PM

3 x 2 @ 85 lbs

3

Private

CrossFit: 5:15 PM

3 x 2 @ 75 lbs

4

Leah
Loring

CrossFit: 6:15 PM

3 x 2 @ 70 lbs

4

Monteene
Carter

Remote Athlete

3 x 2 @ 70 lbs

5

Candace
Lister

CrossFit: 5:15 AM

3 x 2 @ 65 lbs

5

Jill
Krier

CrossFit: 5:15 AM

3 x 2 @ 65 lbs

5

Sara
Fleming

CrossFit: 5:15 AM

3 x 2 @ 65 lbs

6

Alisha
Sipe

CrossFit: 5:15 AM

3 x 2 @ 60 lbs

7

Renata
Knox

CrossFit: 6:15 AM

3 x 2 @ 55 lbs

8

Kacey
Roe

CrossFit: 5:15 AM

3 x 2 @ 50 lbs

9

Cynthia
Atwell

CrossFit: 5:15 AM

3 x 2 @ 45 lbs

10

Sharon
Klima

CrossFit: 5:15 PM

3 x 2 @ 35 lbs