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Components

Dip Snatch

Hang Snatch (just abo ...

Hang Snatch (below knee)

Metcon

Settings

Workout

Tuesday - 06/07/22 | Power - Hang Snatch Progression

Power - Hang Snatch Progression

Build from a Light to Heavy (NOT MAX) Weight by the last EMOM set. Use the same weight for all 4 sets of each EMOM. Keep the last EMOM 80% or Lighter

Example-
Dip Snatch 4x3 @115
Hang Snatch from Knee 4x2@135
Hang Snatch below Knee 4x1@155

A1: Dip Snatch (x3 @Light-Moderate EMOM x4)

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1:30 Rest/Increase Weight
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A2: Hang Snatch (just above knee) (x2 @Moderate EMOM x4 )

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1:30 Rest/Increase Weight
+

A3: Hang Snatch (below knee) (x1 @Moderate-Heavy EMOM x4)

Metcon

Metcon (Time)

For Time
30/20 Cal Bike
30 Power Snatches (115/75)|(95/65)|(75/55)
30/20 Cal Bike

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Whiteboard:

Tuesday, June 07, 2022

Male Clients

1

yitzy
travis

CrossFit: 5:15 PM

4 x 3 @ 125 lbs

1st set at 115

2

Euris
Castillo

CrossFit: 5:15 PM

4 x 3 @ 115 lbs

3

luis
pincay

CrossFit: 6:00 AM

4 x 3 @ 85 lbs

3

Manny
Torres

CrossFit: 8:00 AM

4 x 3 @ 85 lbs

4

Nihar
Ganju

CrossFit: 5:15 PM

4 x 3 @ 75 lbs

5

Abraham
Zuniga

CrossFit: 9:00 AM

4 x 3 @ 65 lbs

5

Denzel
Gantt

CrossFit: 7:15 PM

4 x 3 @ 65 lbs

5

Dustin
Lobaina

CrossFit: 9:00 AM

4 x 3 @ 65 lbs

6

Jerry
Quintana

CrossFit: 5:15 PM

4 x 3 @ 45 lbs

Female Clients

1

karen
castillo

CrossFit: 5:15 PM

4 x 3 @ 65 lbs

Squat snatch; 35, 45, 55, 65

2

Ashley
Anderson

CrossFit: 7:15 PM

4 x 3 @ 55 lbs

2

Bonnie
Leung

CrossFit: 7:15 PM

4 x 3 @ 55 lbs

2

Natalia
Castano

CrossFit: 6:00 AM

4 x 3 @ 55 lbs

2

Natalie
Carro

CrossFit: 5:15 PM

4 x 3 @ 55 lbs

3

Michelle
HALL

CrossFit: 6:00 AM

4 x 3 @ 45 lbs

3

Sarah
Wilson

CrossFit: 8:00 AM

4 x 3 @ 45 lbs

4

Chavee
Lew

CrossFit: 9:00 AM

4 x 3 @ 35 lbs

4

desiree
garcia

CrossFit: 5:15 PM

4 x 3 @ 35 lbs