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Clean House

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Workout

Clean House

Warm-up

200m Run
10 Banded Face Pulls
10 Scap Pull-ups
10 Banded Ext. Rotations w/ Press
5 Inchworms
15 Air Squats
5 PVC Passes
10 PVC Overhead Squats
DONE TOGETHER:
5 B/N Snatch Grip Press (45/35)
5 Good Mornings (45/35)
5 Overhead Squat (45/35)
5 Power Snatch (45/35)

Metcon

Clean House (AMRAP - Reps)

5 Rounds of:
[4 minutes on / 2 minutes off]
400m Run
1 Round of "Cindy" (5 Pull-ups, 10 Push-ups, 15 Air Squats)
AMRAP Power Snatches (115/80)

Score: Total reps of Power Snatches.
Scale so that the round of Cindy can be done unbroken and very quickly every round. Choose a weight on the power snatch that you have the capacity to touch-and-go for a handful or more of reps cleanly and regularly.

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

Whiteboard:

Saturday, December 29, 2018

Male Clients

1

Brian
Kent

9:30am CrossFit

51 Reps

2

Private

9:30am CrossFit

49 Reps

3

Lucas
Bitencourt

10:30am CrossFit

43 Reps

4

Ryan
Figuerado

9:30am CrossFit

62 Reps

85lb

5

Chris
Bartley

10:30am CrossFit

54 Reps

95lb

6

Jaimeson
Pollen

10:30am CrossFit

48 Reps

95#

7

Jet
Javelet

9:30am CrossFit

46 Reps

75 lb

8

Ryan
Holcombe

10:30am CrossFit

39 Reps

9-8-7-7-8; 95lb P.S.

9

Brad
Damon

9:30am CrossFit

35 Reps

#95 power snatches

Female Clients

1

ashley
green

9:30am CrossFit

29 Reps

2

Nicole
Schneider

10:30am CrossFit

25 Reps

6-5-5-5-4

3

Patricia
Brown

10:30am CrossFit

24 Reps

4

Kait
Pollen

10:30am CrossFit

38 Reps

70#

4

Wifey
(aka Chris ...

10:30am CrossFit

38 Reps

55lb, 9-6-8-6-9

5

Alissa
Cobb

9:30am CrossFit

35 Reps

#55

5

Emily
Gruber

9:30am CrossFit

35 Reps

65lbs

6

Maria
Mercado

9:30am CrossFit

34 Reps

55#

7

Beth
Gray

10:30am CrossFit

31 Reps

average 6 per round 45# snatch

8

Madison
White

10:30am CrossFit

26 Reps

9

Chelsie
Coughlin

9:30am CrossFit

25 Reps

65# x2 rounds, 55# x 3 rounds