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Snatch Grip Deadlift

Metcon

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Workout

19Jun2015

Warm-up

Barbell Complex (light weight)

2 Rounds

2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups

Stretches: Elevated Pigeon, Posterior Chain Floss, T-Spine Smash

Strength & Skill

Snatch Grip Deadlift (5-5-5-3-3-3)

Snatch Grip Deadlift

Metcon

Metcon (6 Rounds for reps)

19Jun2015

In front of a clock set for 12 minutes, count reps for each round:

1 (0-1) minute of Double Unders
1 (1-2) minute of Overhead KB Swings
2 (2-4) minutes of Double Unders
2 (4-6) minutes of Overhead KB Swings
3 (6-9) minutes of Double Unders
3 (9-12) minutes of Overhead KB Swings

**KB Weight**
Rx+ : m-70# / f-44#
Rx : m-54# / f-36#
Sc : m-36# / f-27#

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

Whiteboard:

Friday, June 19, 2015

Clients:

Clients

1

Anthony
Hodges

9:30 AM CrossFit

1 x 3 @ 315 lbs

2

Brian
Burke

6:00 AM CrossFit

1 x 3 @ 305 lbs

3

Dusty
Kerr

6:00 AM CrossFit

1 x 3 @ 225 lbs

3

Jason
Mashburn

5:00 PM CrossFit

1 x 3 @ 225 lbs

3 singles @ #275

4

Scott
Dougherty

5:00 PM CrossFit

1 x 3 @ 215 lbs

5

Ninette
Campbell

6:00 PM CrossFit

1 x 3 @ 205 lbs

5

Samantha
Williams

6:00 PM CrossFit

1 x 3 @ 205 lbs

6

Private

5:00 PM CrossFit

1 x 3 @ 195 lbs

6

Kyle
Hardy

4:00 PM CrossFit

1 x 3 @ 195 lbs

7

Andrew
Stitzel

6:00 AM CrossFit

1 x 5 @ 185 lbs

8

Aaron
Emerson

6:00 AM CrossFit

1 x 3 @ 175 lbs

8

Julie
Vasilak

5:00 PM CrossFit

1 x 3 @ 175 lbs

8

Mike
Smith

4:00 PM CrossFit

1 x 3 @ 175 lbs

9

Breana
Ramsey

5:00 PM CrossFit

1 x 3 @ 165 lbs

10

Amy
McBride

6:00 PM CrossFit

1 x 3 @ 155 lbs

11

Elise
Hodges

9:30 AM CrossFit

1 x 3 @ 135 lbs

11

Kalei Nicole
Ancona

6:00 AM CrossFit

1 x 3 @ 135 lbs

12

Angie
Murphy

5:00 PM CrossFit

1 x 3 @ 75 lbs

5,5,5 at 65 and 3,3,3 at 75