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Components

High-Hang Snatch

Metcon

Y & L's

Settings

Workout

12Oct2015

Warm-up

Burgener Warm-up

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Burgener Warm-up

Stretch: Rib Mobilization, Lat/Pec Smash, 2x 30 sec. 3rd World

Strength & Skill

High-Hang Snatch (5 Sets of 2 Reps)

High-Hang Snatch

**Work receiving in the squat position.

Metcon

Metcon (AMRAP - Rounds and Reps)

12Oct2015

12 Min. AMRAP:

15 x Wall Balls (20 / 14#)
9 x Squat Snatch

**Bar Weight**
Rx+ : 95 / 65#
Rx : 75 / 55#
Sc : 65 / 35#

**Rx+ means you are proficient in form and can perform it safely throughout the Metcon.

Homework

Y & L's (50 / 50 Reps)

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

Whiteboard:

Monday, October 12, 2015

Clients:

Clients

1

Justin
Stein

9:30 AM CrossFit

1 x 2 @ 165 lbs

2

Eric
Priaulx

4:00 PM CrossFit

1 x 2 @ 155 lbs

2

Grant
Burdeau

4:00 PM CrossFit

1 x 2 @ 155 lbs

#175 for 1

3

Anthony
Hodges

6:00 PM CrossFit

1 x 2 @ 135 lbs

3

Jason
Mashburn

4:00 PM CrossFit

1 x 2 @ 135 lbs

4

Brian
Burke

6:00 AM CrossFit

1 x 2 @ 115 lbs

4

Neil
Oberg

6:00 PM CrossFit

1 x 2 @ 115 lbs

5

Jonas
Hart

4:00 PM CrossFit

1 x 2 @ 105 lbs

Attained personal best regarding this movement.

5

Kent
Higginbotham

6:00 PM CrossFit

1 x 2 @ 105 lbs

tried and failed 115#, twice

5

Mike
Smith

6:00 AM CrossFit

1 x 2 @ 105 lbs

5

Scott
Dougherty

6:00 PM CrossFit

1 x 2 @ 105 lbs

6

Andrew
Stitzel

6:00 AM CrossFit

1 x 2 @ 95 lbs

6

Evan
Martin

9:30 AM CrossFit

1 x 2 @ 95 lbs

6

Lars
Johansen

6:00 AM CrossFit

1 x 2 @ 95 lbs

7

Mike
Conway

6:00 AM CrossFit

1 x 2 @ 85 lbs

45, 65, 65, 75, 85

8

Kristen
Wall

5:00 PM CrossFit

1 x 2 @ 65 lbs

8

Rob
Garrison

9:30 AM CrossFit

1 x 2 @ 65 lbs

8

Sarah
McCracken

6:00 PM CrossFit

1 x 2 @ 65 lbs

9

Jonelle
Harris

5:00 PM CrossFit

1 x 2 @ 55 lbs

9

Samantha
Williams

4:00 PM CrossFit

1 x 2 @ 55 lbs

10

Private

5:00 PM CrossFit

1 x 2 @ 50 lbs

11

Karen
Boulware

5:00 PM CrossFit

1 x 2 @ 0 lbs

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