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Power Snatch

Metcon

Settings

Workout

Flex Friday 033117

Warm-up

Snatch Warm-up

2 Rounds
With a PVC pipe, perform the following:
5 Snatch Grip Jump & Shrug
5 Snatch Grip High Pull
5 Muscle Snatch
5 Overhead Squat
5 Snatch Balance
-into-
2 sets:
High hang Snatch
Hang Snatch
Snatch

Weightlifting

Power Snatch

Power Snatch

10 EMOM
1 @85% every minute

Metcon

Metcon (AMRAP - Rounds and Reps)

15 AMRAP
400m Run
20 Box Jumps (24/20)
10 Front Rack Lunges (135/95)

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

Whiteboard:

Friday, March 31, 2017

Male Clients

1

Randy
Jones

4:00 PM CrossFit

10 x 1 @ 175 lbs

2

Michael
Flynn

4:00 PM CrossFit

10 x 1 @ 160 lbs

3

Willie
Cinco

9:15 AM CrossFit

10 x 1 @ 155 lbs

4

Conor
Swanson

9:15 AM CrossFit

10 x 1 @ 145 lbs

5

Chuy
Rodarte

12:00 PM CrossFit

10 x 1 @ 135 lbs

5

Derek
Williamson

6:00 PM CrossFit

10 x 1 @ 135 lbs

5

Fili
Moreno

6:00 PM CrossFit

10 x 1 @ 135 lbs

5

Nate
Buza

12:00 PM CrossFit

10 x 1 @ 135 lbs

6

Private

9:15 AM CrossFit

10 x 1 @ 115 lbs

6

Jared
Fern

9:15 AM CrossFit

10 x 1 @ 115 lbs

6

Jimmy
Joseph

7:15 AM CrossFit

10 x 1 @ 115 lbs

6

Lorenzo
Romero

9:15 AM CrossFit

10 x 1 @ 115 lbs

7

Matthew
Treadwell

9:15 AM CrossFit

10 x 1 @ 105 lbs

7

Private

7:15 AM CrossFit

10 x 1 @ 105 lbs

8

Brandon
Rowe

5:00 PM CrossFit

10 x 1 @ 95 lbs

8

Daniel
Ungerecht

9:15 AM CrossFit

10 x 1 @ 95 lbs

8

Ehren
Kiker

9:15 AM CrossFit

10 x 1 @ 95 lbs

8

Nathan
Putscher

9:15 AM CrossFit

10 x 1 @ 95 lbs

8

Richard
Cull

6:15 AM CrossFit

10 x 1 @ 95 lbs

9

Justin
Blazek

4:00 PM CrossFit

10 x 1 @ 85 lbs

Female Clients

1

Private

5:00 PM CrossFit

10 x 1 @ 105 lbs

2

Jenny
McDougall

12:00 PM CrossFit

10 x 1 @ 85 lbs

2

Lindsey
Peterson

7:15 AM CrossFit

10 x 1 @ 85 lbs

2

Maggie
Klaus

12:00 PM CrossFit

10 x 1 @ 85 lbs

3

Amie
Allain

9:15 AM CrossFit

10 x 1 @ 70 lbs

3

Lauren
Caddel

6:00 PM CrossFit

10 x 1 @ 70 lbs

3

Sandy
Bustillo

4:00 PM CrossFit

10 x 1 @ 70 lbs

4

Private

12:00 PM CrossFit

10 x 1 @ 65 lbs

4

Trisha
Buza

12:00 PM CrossFit

10 x 1 @ 65 lbs

4

Veronica
Lyn

9:15 AM CrossFit

10 x 1 @ 65 lbs

5

Rita
Binns

7:15 AM CrossFit

10 x 1 @ 60 lbs

6

Jana
Schaeffer

9:15 AM CrossFit

10 x 1 @ 55 lbs

7

Elizabeth
Fernandez

12:00 PM CrossFit

10 x 1 @ 50 lbs

8

Ana
Johnson

5:15 AM CrossFit

10 x 1 @ 40 lbs

8

Gwen
Shell

5:15 AM CrossFit

10 x 1 @ 40 lbs

9

Ashley
Lithgoe

9:15 AM CrossFit

10 x 1 @ 35 lbs

9

Barb
Levengood

9:15 AM CrossFit

10 x 1 @ 35 lbs

9

Carie
Chapman

5:15 AM CrossFit

10 x 1 @ 35 lbs

9

Missy
Bennett

12:00 PM CrossFit

10 x 1 @ 35 lbs

9

Nathalie
Burch

5:15 AM CrossFit

10 x 1 @ 35 lbs

10

Tanya
Johnson

12:00 PM CrossFit

10 x 1 @ 15 lbs