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Components
Hang Snatch
Metcon
Settings
Location
(All)
CrossFit Bel Air
Program
Barbell Club
Endurance
WOD
Date
Workout
Mon 11/30/2015 - CrossFit Bel Air
Class
(All)
5:30 AM WOD
6:30 AM WOD
9:00 AM WOD
10:00 AM WOD
11:00 AM WOD
3:00 PM WOD
4:00 PM WOD
5:00 PM WOD
6:00 PM WOD
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
71 (36/35)
Workout
Mon 11/30/2015
3 min bike or row
10 of each movement
-forearm to instep
-baby elephant
-lateral lunges
-knee hugs
-close the gate
-dislocates
-air squats
Length of the gym:
-high knees
-butt kicks
-high kicks
-karaoke
Snatch warm up w/ EMPTY BAR
5 reps of each 2-3 times
-snatch grip deadlift
-above the knee hang pulls
-hang power snatches
Hang Snatch (12 mins to Est Heavy Single)
Hang Snatch
Power or Squat
Focus on your technique
Metcon (AMRAP - Rounds and Reps)
AMRAP10
Rx
20 Pull Ups
15 Box Jumps 24/20
10 STOH 115/75
Scaled
- Less Pull ups per round or ring rows
- Shorter height box or step ups
- Less Weight or reps STOH
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 30, 2015
Male Clients
1
Chris
Edwards
7:00 PM WOD
1 x 1 @ 225 lbs
2
Christopher
Evering
3:00 PM WOD
1 x 1 @ 205 lbs
first time squat snatching more then 135 in about 10 weeks warmed...
3
Andrew
King
5:00 PM WOD
1 x 1 @ 185 lbs
Shoulders starting to feel normal again!
3
Tony
Fares
5:00 PM WOD
1 x 1 @ 185 lbs
4
Jeff
Fenlon
6:30 AM WOD
1 x 1 @ 175 lbs
4
Keith
Jackson
4:00 PM WOD
1 x 1 @ 175 lbs
5
Daniel
Spurrier
9:00 AM WOD
1 x 1 @ 165 lbs
power
5
Keith
Akers
9:00 AM WOD
1 x 1 @ 165 lbs
5
Russ
Sliger
10:00 AM WOD
1 x 1 @ 165 lbs
6
Scott
Wilkinson Jr
6:00 PM WOD
1 x 1 @ 155 lbs
1 @ 165
6
Steven
Strawbridge
5:00 PM WOD
1 x 1 @ 155 lbs
6
Steven
Turner
3:00 PM WOD
1 x 1 @ 155 lbs
7
Bob
Burnett
5:30 AM WOD
1 x 1 @ 145 lbs
partial squat; need to work on not jumping feet out too wide.
7
Brian
Zeller
4:00 PM WOD
1 x 1 @ 145 lbs
Squat Snatch
7
George
Tsakiris
5:00 PM WOD
1 x 1 @ 145 lbs
7
Joseph
DeVito
10:00 AM WOD
1 x 1 @ 145 lbs
not pretty.
7
Rico
Lorenzo
6:30 AM WOD
1 x 1 @ 145 lbs
8
Chris
Smith
5:00 PM WOD
1 x 1 @ 135 lbs
8
Nickalas
Shreve
6:00 PM WOD
1 x 1 @ 135 lbs
had to push out a little, did 145 but had to push out almost from...
8
Shahin
Yousefi
3:00 PM WOD
1 x 1 @ 135 lbs
shoulder sprain, not pushing it
9
Charley
Stoessel
10:00 AM WOD
1 x 1 @ 130 lbs
9
Peter
Hegeman
11:00 AM WOD
1 x 1 @ 130 lbs
Ugly, need to work on finish pull
9
Rob
McGrain
5:30 AM WOD
1 x 1 @ 130 lbs
10
Chuck
Lorence
4:00 PM WOD
1 x 1 @ 125 lbs
11
Gym
Slut
10:00 AM WOD
1 x 1 @ 115 lbs
It took two attempts but I got it.
11
Matthew
Tanner
6:00 PM WOD
1 x 1 @ 115 lbs
11
Mo
Benmo
4:00 PM WOD
1 x 1 @ 115 lbs
11
Paul
Deck
4:00 PM WOD
1 x 1 @ 115 lbs
12
Alex
Posko
11:00 AM WOD
1 x 1 @ 105 lbs
12
Peter
Ferraro
6:00 PM WOD
1 x 1 @ 105 lbs
13
John
Vogt
5:00 PM WOD
1 x 1 @ 100 lbs
14
Guy
Danna
5:30 AM WOD
1 x 1 @ 90 lbs
Squat snatch
14
Jason
Rowley
6:00 PM WOD
1 x 1 @ 90 lbs
15
Robert
Smeltzer
9:00 AM WOD
1 x 8 @ 75 lbs
15
Syed
Ahmed
7:00 PM WOD
1 x 1 @ 75 lbs
16
Kevin
Hess
7:00 PM WOD
1 x 1 @ 65 lbs
Female Clients
1
Sarah
Baker
5:00 PM WOD
1 x 1 @ 140 lbs
2
Allyson
Hobe
9:00 AM WOD
1 x 1 @ 130 lbs
15# hang snatch PR!!
2
Shanna
Warner
5:00 PM WOD
1 x 1 @ 130 lbs
3
Danielle
Mezzanotte
9:00 AM WOD
1 x 1 @ 125 lbs
4
Lindsay-Ann
Opitz
11:00 AM WOD
1 x 1 @ 105 lbs
5
Stephanie
Deily
9:00 AM WOD
1 x 1 @ 95 lbs
6
Barbara Ann
McGrain
5:30 AM WOD
1 x 1 @ 90 lbs
6
Jenna
Tull
6:00 PM WOD
1 x 1 @ 90 lbs
Squat snatch
6
Kelly
Machala
4:00 PM WOD
1 x 1 @ 90 lbs
all squat snatch with bottom pause
6
Tiffany
O'Sheal
10:00 AM WOD
1 x 1 @ 90 lbs
getting better with the squat!!
7
Veliza
West
4:00 PM WOD
3 x 1 @ 85 lbs
7
Amy
Barlow
5:00 PM WOD
1 x 1 @ 85 lbs
Lost focus, hit 90 but not pretty
7
Jennifer
Wertz
5:00 PM WOD
1 x 1 @ 85 lbs
8
Amy
Deck
4:00 PM WOD
1 x 1 @ 80 lbs
8
Amy
Fares
6:00 PM WOD
1 x 1 @ 80 lbs
8
Chrissy
Davis
6:00 PM WOD
1 x 1 @ 80 lbs
8
Janine
Spurrier
9:00 AM WOD
1 x 1 @ 80 lbs
8
Nina
Rodick
9:00 AM WOD
1 x 1 @ 80 lbs
9
Amanda
Smith
4:00 PM WOD
1 x 1 @ 75 lbs
9
Christina
Burley
5:00 PM WOD
1 x 1 @ 75 lbs
9
Gwen
Weimer
5:30 AM WOD
1 x 1 @ 75 lbs
9
Kara
Rowley
5:30 AM WOD
1 x 1 @ 75 lbs
75# power
9
Stacy
Verner
9:00 AM WOD
1 x 1 @ 75 lbs
9
Tracy
Vasquez
5:00 PM WOD
1 x 1 @ 75 lbs
10
Dietra
Lockridge
10:00 AM WOD
1 x 1 @ 70 lbs
10
Laura
Knapp
4:00 PM WOD
1 x 1 @ 70 lbs
sore shoulder :(
11
Abby
Gittin
10:00 AM WOD
15 x 1 @ 65 lbs
Squat snatch form
11
Denay
Gray
11:00 AM WOD
1 x 4 @ 65 lbs
add squat
11
Alex
Jeddry
7:00 PM WOD
1 x 1 @ 65 lbs
11
Alexandria
Adams
7:00 PM WOD
1 x 1 @ 65 lbs
11
KRISTIE
JOHN
5:30 AM WOD
1 x 1 @ 65 lbs
12
Pam
Moore
6:30 AM WOD
4 x 1 @ 60 lbs
13
Erika
Taylor
7:00 PM WOD
1 x 1 @ 55 lbs
13
Lacey
Sliger
11:00 AM WOD
1 x 1 @ 55 lbs
14
Kerrie
DeVito
5:00 PM WOD
1 x 1 @ 0 lbs
Worked on form. Up to 45 lbs.
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