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Components

3 Position Power Snatch

Metcon

Settings

Workout

Cool Whip

Warm-up

2 Rounds:
10 Pass Throughs
5 Around the Worlds (each)
10 DB Single Arm High Pull
10 Cal Row
:30 Thoracic Stretch

Barbell Warm-Up

Strength

3 Position Power Snatch (Build to a moderately heavy complex)

High Hang Power Snatch
Mid Hang Power Snatch
Power Snatch

https://www.youtube.com/watch?v=8AyTzORaBM8 <<<High Hang
https://www.youtube.com/watch?v=tuOiNeTvLJs&t=14s <<<Power Snatch

Metcon

Metcon (Time)

3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into…
3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees

https://www.youtube.com/watch?v=fxfhQMbATCw <<<row
https://www.youtube.com/watch?v=82jNjDS19lg <<<double unders
https://www.youtube.com/watch?v=9520DJiFmvE <<<dumbbell snatch

Core

2 rounds:
Hollow hold + superman hold x 20 each
Suitcase crunches x 20
Plank walk outs x 5

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

Whiteboard:

Friday, August 09, 2019

Male Clients

1

Jacob
Raymond

5:30pm CrossFit

1 x 3 @ 145 lbs

1

Shawn
Grushecky

6:30pm CrossFit

1 x 3 @ 145 lbs

1

Stephen
Sutherland

4:30pm CrossFit

1 x 3 @ 145 lbs

2

Private

6:30pm CrossFit

1 x 3 @ 135 lbs

2

Curtis
Wentz

3:30pm CrossFit

1 x 3 @ 135 lbs

2

Jackson
Cramer

3:30pm CrossFit

1 x 3 @ 135 lbs

3

Private

8:00am CrossFit

1 x 3 @ 125 lbs

3

Tyler
Messenger

8:00am CrossFit

1 x 3 @ 125 lbs

4

Eric
Pethtel

4:30pm CrossFit

1 x 3 @ 115 lbs

4

Tyler
Niehaus

6:00am CrossFit

1 x 3 @ 115 lbs

5

John
Kopas

6:00am CrossFit

1 x 3 @ 105 lbs

5

Todd
Dixon

4:30pm CrossFit

1 x 3 @ 105 lbs

5

Will
Furlow

6:00am CrossFit

1 x 3 @ 105 lbs

5

Zack
Mullikin

5:30pm CrossFit

1 x 3 @ 105 lbs

6

Dan
Liss

6:00am CrossFit

1 x 3 @ 85 lbs

Female Clients

1

Teresa
Stire

8:00am CrossFit

1 x 3 @ 105 lbs

2

Amelia
Parsons

12:00pm CrossFit

1 x 3 @ 95 lbs

2

Brandi
Naylor

3:30pm CrossFit

1 x 3 @ 95 lbs

2

Briana
Kocher

5:30pm CrossFit

1 x 3 @ 95 lbs

3

Kalyn
Noechel

5:30pm CrossFit

1 x 3 @ 90 lbs

Failed 1st try

4

Ashley
Raymond

5:30pm CrossFit

1 x 3 @ 75 lbs

4

Taylor
Allen

4:30pm CrossFit

1 x 3 @ 75 lbs

5

Nicoletta
Ciampa

3:30pm CrossFit

3 x 3 @ 65 lbs

5

Gabby
Riggleman

12:00pm CrossFit

1 x 3 @ 65 lbs

6

zahira
reyes

6:30pm CrossFit

1 x 3 @ 60 lbs

7

Rebecca
Stansbury

8:00am CrossFit

1 x 3 @ 35 lbs

8

chelsea
workman

5:30pm CrossFit

1 x 3 @ 0 lbs