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Components

Hang Power Snatch

Metcon

Monday

Warm-up

10 mins

Warm-up

Dynamic Warm-up

Weightlifting

25 mins

5 sets Snatch Complex
1 Snatch High Pull + 2 Hang Power Snatch
*Start light and work positions
*Build in weight each set

Hang Power Snatch (5 x (1 Snatch High Pull + 2 HPS))

Hang Power Snatch

Metcon

Metcon (5 Rounds for time)

5 Rounds
30 sec Active Bar Hold
20 KBS (Rx+2.0/1.25)(1.5/1)
Rest 1 minute
*Each round for time

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

Whiteboard:

Monday, December 14, 2015

Male Clients

Rek
Soh

9:00 AM CrossFit

1 x 2 @ 145 lbs

1x1@150, Failed on 2nd HPS@150. Held on bar for complexes

Tyler
Johnson

9:00 AM CrossFit

1 x 2 @ 130 lbs

James
Gutin

11:00 AM CrossFit

2 x 2 @ 115 lbs

75, 95x2, 115x2

Female Clients

Brittany
Dirmann

9:00 AM CrossFit

1 x 2 @ 85 lbs

65,65,75,75 ...85 was crappy

Cassie
Steck

9:00 AM CrossFit

1 x 2 @ 70 lbs

Courtney
Schuler

11:00 AM CrossFit

2 x 2 @ 57 lbs

3x2 @ 55