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Components

Hang Power Snatch

Metcon

Settings

Workout

Hang Power Snatch + Deadlifts + DU

Warm-up

25 ft. Walking Lunge
25 ft. Duck Walk
5 Double Push-up Inchworms
15 GHD Hip Extensions
20 Banded Face Pulls
5 PVC Passes
10 PVC Overhead Squats
TOGETHER:
Empty Barbell Warm-up + Drills

Weightlifting

Hang Power Snatch (3 Every 1:15 x 7 Sets)

High Hang Cycling only
Build up in weight throughout

Metcon

Metcon (AMRAP - Rounds and Reps)

16 minute AMRAP of:
15 Hang Power Snatch (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders

Yes, the snatch and deadlift weights are the same. Scale to a hang power snatch weight where you can cycle from the high hang for all 15 reps to start. Scale for 30 Double Unders: 30 Singles Unders + 0:30 of Double Under Attempts

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

Whiteboard:

Tuesday, December 17, 2019

Male Clients

1

Scott
Kellner

6am CrossFit

1 x 3 @ 175 lbs

2

Connor
Miller 🍟 🍔

7pm CrossFit

1 x 3 @ 155 lbs

tight shoulders.

3

Private

6am CrossFit

1 x 3 @ 145 lbs

4

AJ!
Isabelo

6am CrossFit

1 x 3 @ 135 lbs

4

Lenny
T

6pm CrossFit

1 x 3 @ 135 lbs

4

Nate
Cobb

12pm CrossFit

1 x 3 @ 135 lbs

4

Olivier
Derei

7pm CrossFit

1 x 3 @ 135 lbs

4

Ron
Kao

12pm CrossFit

1 x 3 @ 135 lbs

5

Adam
Gelfand

12pm CrossFit

1 x 3 @ 125 lbs

5

Bill
Curci

4pm CrossFit

1 x 3 @ 125 lbs

5

Christopher
Lai

7am CrossFit

1 x 3 @ 125 lbs

5

Frank!e
Armas

5pm CrossFit

1 x 3 @ 125 lbs

5

Jason
Pierson

8am CrossFit

1 x 3 @ 125 lbs

6

Andrés
Herrera

4pm CrossFit

1 x 3 @ 115 lbs

6

Brad
Damon

6am CrossFit

1 x 3 @ 115 lbs

6

Chris
Christian

6am CrossFit

1 x 3 @ 115 lbs

6

Ramon
Ulloa

4pm CrossFit

1 x 3 @ 115 lbs

6

Tyler
Eickmann

8am CrossFit

1 x 3 @ 115 lbs

7

Ashish
Grover

7am CrossFit

1 x 3 @ 105 lbs

7

Eric
Otero

5pm CrossFit

1 x 3 @ 105 lbs

8

Ahmed
Dahir

8am CrossFit

1 x 3 @ 95 lbs

8

Kevin
Henderson

12pm CrossFit

1 x 3 @ 95 lbs

8

Ryan
Johnson

7pm CrossFit

1 x 3 @ 95 lbs

9

Michael
Liu

6am CrossFit

1 x 3 @ 75 lbs

9

Pinpin
Anson

4pm CrossFit

1 x 3 @ 75 lbs

10

Robby
Tabellija

12pm CrossFit

1 x 3 @ 0 lbs

Nope

Female Clients

1

Heather
Spears

5pm CrossFit

1 x 3 @ 117 lbs

2

Kimberly
Colmenero

5pm CrossFit

1 x 3 @ 100 lbs

3

Deandra
Van Houten

8am CrossFit

1 x 3 @ 95 lbs

4

Patrisha
Wilson

7am CrossFit

1 x 3 @ 90 lbs

5

Lindsey
Hempy

6am CrossFit

1 x 3 @ 80 lbs

5

Maria
Mercado

6pm CrossFit

1 x 3 @ 80 lbs

6

Tammy
Nguyen

6am CrossFit

1 x 3 @ 75 lbs

6

Wifey
(aka Chris ...

7pm CrossFit

1 x 3 @ 75 lbs

7

Jaclyn
Morbitzer

8am CrossFit

1 x 3 @ 70 lbs

7

kasey
stark

5pm CrossFit

1 x 3 @ 70 lbs

8

Donica
Ryder ⛵️

12pm CrossFit

3 x 3 @ 65 lbs

8

Gretchen
Otero

5pm CrossFit

1 x 3 @ 65 lbs

9

Kaitlin
Woods

6pm CrossFit

1 x 3 @ 55 lbs

9

Lisa
Gift

5pm CrossFit

1 x 3 @ 55 lbs

9

Michelle
Robidas

6am CrossFit

1 x 3 @ 55 lbs

10

Esmeralda
Bernal

6pm CrossFit

1 x 3 @ 45 lbs

11

Yaili
Dominguez ...

6pm CrossFit

1 x 3 @ 25 lbs

12

Alexia
Martinez

8am CrossFit

1 x 3 @ 15 lbs