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Components

Snatch Balance

Metcon

Settings

Workout

Balance Beam

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

Pre-WOD Mobility:
Hip flexor smash (2 min each side)
T-spine anchor (3 min)

Weightlifting

Snatch Balance (15 minutes to build to heavy 1 rep)

Snatch Balance

Metcon

Metcon (Distance)

Max distance DB Lunge in 7 minutes (50/35 lbs in hang position)

Post-WOD Recovery

Saddle stretch (3 min hold)
Lat smash (2 min each side)

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

Whiteboard:

Thursday, January 16, 2020

Male Clients

1

Brian
Stolle

CrossFit: 10:00 AM

1 x 1 @ 180 lbs

2

Mike
Harkema

6:00 AM CrossFit

1 x 1 @ 165 lbs

3

Jack
Stevens

4:30 PM CrossFit

1 x 1 @ 155 lbs

4

Barrett
Wolf

6:00 AM CrossFit

1 x 1 @ 145 lbs

5

Hazen
Arnold

Open Gym 11am - 1pm

1 x 1 @ 135 lbs

6

Ray
Kyle

4:30 PM CrossFit

1 x 1 @ 115 lbs

6

Ron
Bunch

6:00 AM CrossFit

1 x 1 @ 115 lbs

7

Nick
Vucci

CrossFit: 10:00 AM

1 x 1 @ 110 lbs

8

Private

CrossFit: 5:00 AM

1 x 1 @ 105 lbs

8

Bradd
Gott

CrossFit: 5:00 AM

1 x 1 @ 105 lbs

9

Harry
Stein

4:30 PM CrossFit

1 x 1 @ 95 lbs

power snatch

9

Wes
Stinchcomb

CrossFit: 5:00 AM

1 x 1 @ 95 lbs

10

Justin
Callas

4:30 PM CrossFit

1 x 1 @ 45 lbs

Female Clients

1

Cathie
Weishaar

6:00 AM CrossFit

1 x 1 @ 115 lbs

1

Denee
Wolf

4:30 PM CrossFit

1 x 1 @ 115 lbs

2

Alicia
Higginbotham

CrossFit: 10:00 AM

1 x 1 @ 110 lbs

3

Leesa
Fritz

4:30 PM CrossFit

1 x 1 @ 105 lbs

4

Brittany
Brooks

CrossFit: 10:00 AM

1 x 1 @ 95 lbs

failed 100

4

Irish
Sirmons

4:30 PM CrossFit

1 x 1 @ 95 lbs

4

Jessie-Lee
Nichols

CrossFit: 10:00 AM

1 x 1 @ 95 lbs

4

Susanne
Grover

CrossFit: 10:00 AM

1 x 1 @ 95 lbs

wrist issues :(

5

Emily
O'Donnell

6:00 AM CrossFit

1 x 1 @ 75 lbs

5

Jessica
Davis

4:30 PM CrossFit

1 x 1 @ 75 lbs

6

Tracy
Giuffreda

CrossFit: 5:00 AM

1 x 1 @ 60 lbs

6

Trish
Eyerly

CrossFit: 5:00 AM

1 x 1 @ 60 lbs

7

Kelley
Wallace

CrossFit: 5:00 AM

1 x 1 @ 50 lbs