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Components

Power Snatch

Metcon

Settings

Workout

1.17.20

Warm Up
300m Jog
20 DB Snatch

Power Snatch (10min EMOM 1 Highpull + 2 Power Snatch)

Power Snatch

Build across the 10 sets to a heavy complex

Metcon (Time)

4 Rounds For Time(18min CAP)

5 Strict Pull ups or banded Pull ups
10 Back Squats
15 Burpee over bar

Challenge yourself to do strict pullups or with a small band. Back squats should be unbroken every round and please no dumping off your back. Barbell will come from the ground every set. Burpees lateral or bar facing i recommend lateral

Cool Down
Coach led stretches

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

Whiteboard:

Friday, January 17, 2020

Male Clients

1

Chris
Godfrey

11:45 AM CrossFit

1 x 2 @ 200 lbs

95,115,125,135,145,155,165,175,185,200

2

Jeff
Freedman

11:45 AM CrossFit

2 x 1 @ 145 lbs

2

Mike
Kumbat

8:00 am CrossFit

1 x 2 @ 145 lbs

3x95 3x115 3x135 1x145

2

Costa
Poulias

8:00 am CrossFit

1 x 1 @ 145 lbs

3

Herbert
Segura

6:00 am CrossFit

1 x 1 @ 135 lbs

4

Andy
Hengstebeck

11:45 AM CrossFit

2 x 2 @ 115 lbs

5

Jay
Parenteau

8:00 am CrossFit

10 x 3 @ 75 lbs

Female Clients

1

Katie
Cook

6:00 am CrossFit

3 x 1 @ 95 lbs

75, 85, 95

1

Kelly
Stakely

8:00 am CrossFit

1 x 1 @ 95 lbs

2

Jean
Schumacher

6:00 am CrossFit

1 x 1 @ 85 lbs

3

Laura
Paradiso

6:00 am CrossFit

1 x 1 @ 65 lbs

4

Marilyn
Stein

8:00 am CrossFit

1 x 1 @ 55 lbs

5

Nancy
Finch

8:00 am CrossFit

1 x 10 @ 50 lbs

#25,30,35,40,45x4,50x2