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Power Snatch

Metcon

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Workout

Tuesday

Warm-up

AMRAP x 5 MINUTES
20 Double Unders
12 Alt. Lunge w/ PVC Pass
6 OHS (:02 descent and :02 pause in bottom)
:15 Wide Grip Hang (from pull-up bar)

Strength

Power Snatch (EVERY 1:30 FOR 6 SETS x 2 TNG Power Snatch)

Power Snatch

EVERY 1:30 FOR 6 SETS
2 TNG Power Snatch

*Build to a moderate-heavy double in sets 1-3 then use same weight across for final 3 sets.

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 16 MINUTES
3 Power Snatch 52kg/35kg (RX+ 70/50)
6 Toe 2 Bar
6 Strict Pull-ups
6 Toe 2 Bar

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

Whiteboard:

Tuesday, 01, October 2019

Male Clients

1

The
Panda

6:30pm CrossFit

3 x 2 @ 90 kg

2

Andy
Gray

4:30pm CrossFit

3 x 2 @ 70 kg

2

David
Loubser

6:30pm CrossFit

3 x 2 @ 70 kg

2

Tom
Bebb

7:30pm CrossFit

3 x 2 @ 70 kg

3

Colby
Ellis

4:30pm CrossFit

3 x 2 @ 67 kg

4

Samuel
Bowerbank

7:30pm CrossFit

3 x 2 @ 65 kg

4

Víctor
Cebollada ...

5:30pm CrossFit

3 x 2 @ 65 kg

5

Luke
Norwood

5:30pm CrossFit

3 x 2 @ 62 kg

6

Chris
Topping

5:30pm CrossFit

3 x 2 @ 60 kg

6

Louis
Hill

5:30pm CrossFit

3 x 2 @ 60 kg

7

Alex
Scott

6:00am CrossFit

3 x 2 @ 50 kg

7

Andrew
Crane

9:30am CrossFit

3 x 2 @ 50 kg

8

Brad
Green

4:30pm CrossFit

3 x 2 @ 45 kg

8

Stephen
Dancey

6:00am CrossFit

3 x 2 @ 45 kg

9

Bruce
Peake

5:30pm CrossFit

3 x 2 @ 40 kg

9

Matt
Kiely

6:00am CrossFit

3 x 2 @ 40 kg

9

Ryan
Brown

7:00am CrossFit

3 x 2 @ 40 kg

10

Paul
Isaacs

7:00am CrossFit

3 x 2 @ 35 kg

11

Kiran
Mannava

7:00am CrossFit

3 x 2 @ 30 kg

12

Liam
O'shea

6:30pm CrossFit

1 x 2 @ 60 kg

Female Clients

1

Terri
Esterhuizen

7:30pm CrossFit

3 x 2 @ 55 kg

dead lifts

2

Ciara
Nodwell

4:30pm CrossFit

3 x 2 @ 52 kg

3

Tammy
Heydenrych

7:30pm CrossFit

3 x 2 @ 45 kg

4

Juliana
Souza Campos

7:30pm CrossFit

3 x 2 @ 40 kg

5

Andreea
Wherlock

9:30am CrossFit

3 x 2 @ 37.5 kg

5

Claire
Archer-Davis

5:30pm CrossFit

3 x 2 @ 37.5 kg

6

Danielle
Batt

5:30pm CrossFit

3 x 2 @ 35 kg

6

Laura
Burgon

5:30pm CrossFit

3 x 2 @ 35 kg

6

Lorna
Butchers

6:30pm CrossFit

3 x 2 @ 35 kg

6

Sophie
Knight

6:30pm CrossFit

3 x 2 @ 35 kg

7

Rebecca
Hodges

7:30pm CrossFit

3 x 2 @ 32.5 kg

8

Fiona
Everington

9:30am CrossFit

3 x 2 @ 30 kg

8

Judit
De nova

9:30am CrossFit

3 x 2 @ 30 kg

8

Julie
Camachon

9:30am CrossFit

3 x 2 @ 30 kg

8

Tori
Ballerino

6:30pm CrossFit

3 x 2 @ 30 kg

9

franciele
costa

7:30pm CrossFit

3 x 2 @ 27.5 kg

9

Jessica
Stephenson

7:30pm CrossFit

3 x 2 @ 27.5 kg

9

Vicki
Everett

6:30pm CrossFit

3 x 2 @ 27.5 kg

10

Ana
Briggs

9:30am CrossFit

3 x 2 @ 25 kg

10

Meeta
Walia

9:30am CrossFit

3 x 2 @ 25 kg

10

Regina
Cunha

7:30pm CrossFit

3 x 2 @ 25 kg

11

Delphine
Michaud

6:00am CrossFit

3 x 2 @ 20 kg

11

Veronica
Wells

6:00am CrossFit

3 x 2 @ 20 kg

12

Gemma
Froggatt

9:30am CrossFit

3 x 2 @ 17.5 kg

12

Holly
Laws

6:00am CrossFit

3 x 2 @ 17.5 kg