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Components

Snatch

Metcon

Settings

Workout

Snatch + Snatch/DU

Warm-up

10 Banded Ext. Rotations w/ Press
10 PVC Passes
10 Banded (knees) PVC OHS
10 PVC GHD Hip Extensions
10 PVC Snatch Balance
5 B/N Snatch Grip Press (45/35)
5 Good Mornings (45/35)
5 OHS (45/35)
5 B/N Sotts Press (45/35)
DONE TOGETHER:
A detailed breakdown of the Snatch

Strength

Snatch (2 EMOM x 10)

Build up in weight throughout. You do not need to link these reps together, so long as both are done within the minute.

Metcon

Metcon (AMRAP - Rounds and Reps)

12 min AMRAP of:
5 Squat Snatch (135/95)
50 Unbroken Double Unders

Scale the weight of snatches down to a weight which you have to capacity to touch and go 3 reps minimum. This will give you the appropriate 'relentless singles' approach to the movement.
Scale unbroken double unders to double unders if needed and scale the amount down to a number that can be achieved in about a minute.

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

Whiteboard:

Tuesday, September 25, 2018

Male Clients

1

Connor
Miller 🍟 🍔

6pm CrossFit

1 x 2 @ 205 lbs

135-135-135-155-175-185-195-205x1-205F-205 belted at 185 and up

2

Brian
Kalmenson

6am CrossFit

1 x 2 @ 170 lbs

2

Tom
Brown

6pm CrossFit

1 x 2 @ 170 lbs

cardio

3

Craig
Kreinest

5pm CrossFit

1 x 2 @ 165 lbs

4

Scott
Kellner

6am CrossFit

1 x 2 @ 160 lbs

5

Shaun
Storm

5pm CrossFit

1 x 2 @ 155 lbs

cardinooooo

6

Frank!e
Armas

12pm CrossFit

1 x 2 @ 150 lbs

7

Fernando
Flores

6pm CrossFit

1 x 2 @ 145 lbs

7

Robby
Tabellija

12pm CrossFit

1 x 2 @ 145 lbs

no hips

8

AJ!
Isabelo

6am CrossFit

1 x 2 @ 143.32 lbs

9

Travis
Felderhoff

6am CrossFit

1 x 2 @ 140 lbs

95-100-105-115-120-125-130-135-140-140

10

Adam
Gelfand

12pm CrossFit

1 x 2 @ 135 lbs

10

Jim
Pinkerton

6am CrossFit

1 x 2 @ 135 lbs

10

Moyzes
Dias

12pm CrossFit

1 x 2 @ 135 lbs

Power due to shoulder issues

11

Denver
Guess

5pm CrossFit

1 x 2 @ 125 lbs

11

Ilya
Zavalov

12pm CrossFit

1 x 2 @ 125 lbs

11

Ron
Singer

6pm CrossFit

1 x 2 @ 125 lbs

12

Ryan
Holcombe

6pm CrossFit

4 x 2 @ 115 lbs

13

Bill
Curci

6pm CrossFit

2 x 2 @ 105 lbs

13

Joshua
Holmes

5pm CrossFit

1 x 2 @ 105 lbs

13

Nate
Cobb

8am CrossFit

1 x 2 @ 105 lbs

13

Ramon
Ulloa

4pm CrossFit

1 x 2 @ 105 lbs

14

Chris
Bartley

8am CrossFit

1 x 2 @ 95 lbs

still working on form

14

Eric
Svensen

6am CrossFit

1 x 2 @ 95 lbs

14

Fabricio
🦍

12pm CrossFit

1 x 2 @ 95 lbs

14

Ryan
Goderre

6pm CrossFit

1 x 2 @ 95 lbs

15

Andrés
Herrera

5pm CrossFit

1 x 2 @ 90 lbs

16

Chris
Christian

6am CrossFit

1 x 2 @ 85 lbs

16

Ryan
Creer

6pm CrossFit

1 x 2 @ 85 lbs

17

James
Tamashiro

7pm CrossFit

1 x 2 @ 80 lbs

18

Brad
Damon

6am CrossFit

1 x 2 @ 75 lbs

18

Eric
Macpherson

6pm CrossFit

1 x 2 @ 75 lbs

18

Salvador
Urena

4pm CrossFit

1 x 2 @ 75 lbs

Female Clients

1

Heather
Spears

12pm CrossFit

1 x 2 @ 140 lbs

2

Lindsey
Hempy

6am CrossFit

1 x 2 @ 120 lbs

3

Corinne
Ingham

4pm CrossFit

2 x 2 @ 110 lbs

3

Claudia
Chaloner

12pm CrossFit

1 x 2 @ 110 lbs

4

Patrisha
Wilson

6am CrossFit

1 x 2 @ 100 lbs

5

Jen
Carroll

4pm CrossFit

1 x 2 @ 95 lbs

5

Manda
Serna

4pm CrossFit

1 x 2 @ 95 lbs

6

Kait
Pollen

6am CrossFit

1 x 2 @ 90 lbs

6

Leigh
Bryant

6am CrossFit

1 x 2 @ 90 lbs

7

Kim
McGrath

4pm CrossFit

1 x 2 @ 80 lbs

tng

7

Maria
Mercado

6pm CrossFit

1 x 2 @ 80 lbs

7

Private

5pm CrossFit

1 x 2 @ 80 lbs

8

Taylor
Hempy

6am CrossFit

1 x 2 @ 75 lbs

9

Barbara
Gayle

7am CrossFit

1 x 2 @ 65 lbs

9

Wifey
(aka Chris ...

6pm CrossFit

1 x 2 @ 65 lbs

high hang from rack

10

Beth
Gray

4pm CrossFit

1 x 2 @ 60 lbs

10

kasey
stark

12pm CrossFit

1 x 2 @ 60 lbs

11

Genesis
Dejesus

12pm CrossFit

1 x 2 @ 59 lbs

12

Alissa
Cobb

7am CrossFit

5 x 2 @ 55 lbs

Working on form

12

Brenna
Jarrells

12pm CrossFit

1 x 2 @ 55 lbs

12

Lauren
Gray

4pm CrossFit

1 x 2 @ 55 lbs

13

Esther
Chung

7pm CrossFit

1 x 2 @ 50 lbs

14

Private

6pm CrossFit

1 x 2 @ 45 lbs

15

Camille
Chamberlen

7am CrossFit

1 x 2 @ 25 lbs

16

Gracie
Laciste

12pm CrossFit

1 x 2 @ 0 lbs

145#backsquat