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Components

Snatch Pull + Power S ...

Metcon

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Workout

27December2016

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

Mobility: Calf Smash, Pigeon, Rib Mobile

Strength & Skill

Snatch Pull + Power Snatch (6 sets of (2 + 1))

Metcon

Metcon (AMRAP - Reps)

10 rounds of:
30 seconds of Burpees
Rest 30 seconds
30 seconds Power Snatches
Rest 30 seconds

Weights:
Rx+ 115/75
Rx 95/65
Sc 75/55

**Total Reps

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

Whiteboard:

Tuesday, December 27, 2016

Clients:

Male Clients

1

Dustin
Allison

7:00 PM CrossFit

6 x 1 @ 175 lbs

2

Justin
Fadler

6:00 AM CrossFit

6 x 1 @ 155 lbs

3

Mike
Conway

6:00 PM CrossFit

6 x 1 @ 110 lbs

4

Bob
Naes

4:00 PM CrossFit

6 x 1 @ 95 lbs

4

Scott
Dougherty

9:30 AM CrossFit

6 x 1 @ 95 lbs

5

Jim
Welch

4:00 PM CrossFit

6 x 1 @ 85 lbs

6

Justin
Stein

9:30 AM CrossFit

5 x 1 @ 155 lbs

6

Andrew
Stitzel

5:00 PM CrossFit

3 x 1 @ 135 lbs

6

Aaron
Emerson

12:00 PM CrossFit

1 x 1 @ 125 lbs

6

Gary
Hilligoss

12:00 PM CrossFit

1 x 1 @ 145 lbs

135,95,105,115,125,145

Female Clients

1

Karen
Shebik

12:00 PM CrossFit

6 x 1 @ 85 lbs

failed 95

2

Private

9:30 AM CrossFit

6 x 1 @ 65 lbs

3

Kimberly
Fleming

12:00 PM CrossFit

6 x 1 @ 55 lbs

4

*Josie
Portell

6:00 PM CrossFit

2 x 4 @ 10 lbs

pvc bar

4

Private

9:30 AM CrossFit

1 x 1 @ 90 lbs

4

Lauren
Speichinger

5:00 PM CrossFit

1 x 1 @ 90 lbs

4

Ninette
Campbell

9:30 AM CrossFit

1 x 1 @ 85 lbs