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Components

Snatch + OHS

Metcon

Settings

Workout

Monday

Warm-up

1 min banded lat distraction (demo: https://youtu.be/K8DIF5UI2Gg)
1 min banded lateral hip distraction (demo: https://youtu.be/99pb0NnE4Kw)

25 DU or 50 SU
5/5 SL Glute Bridge
5/5 Bird Dogs
5/5 Cossack Squats w/ OH reach
5 scap pull ups
5 Snatch Grip RDL
5 Snatch Grip BTN Push Press

Into..

Snatch Prep

Strength

Snatch + OHS (1 x 1)

1 Snatch + 1 OHS

15 min clock

Build to a mod/heavy complex (75-80%)

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 5
25 DU
6 Power Snatch (95/65)(75/55)
6 TTB

-Rest 2 min-

AMRAP 5
25 DU
6 OHS
6 Pull Ups

Score is total rounds + reps

RX+
135/95
C2B

Scaled
50 SU
Less weight
HKR
Banded PU/RR

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

Whiteboard:

Monday, February 07, 2022

Male Clients

1

James
Wall

4:30 PM CrossFit

3 x 1 @ 225 lbs

3x1, did PC,HC, 6OHS @225 after

2

Jay
Cooke

8:30 AM CrossFit

1 x 1 @ 215 lbs

used James' bar...its cheating

3

Daniel
Lenzini

6:30 PM CrossFit

1 x 2 @ 165 lbs

3

Jason
henry

4:30 PM CrossFit

1 x 1 @ 165 lbs

4

Hunter
Kiker

5:00 AM CrossFit

1 x 1 @ 155 lbs

4

Stefan
Chamlis

5:30 PM CrossFit

1 x 1 @ 155 lbs

5

Jason
Rabinowitz

5:00 AM CrossFit

1 x 1 @ 150 lbs

6

Steven
Woelke

6:00 AM CrossFit

1 x 1 @ 125 lbs

7

Alexander
Rios

8:30 AM CrossFit

1 x 1 @ 115 lbs

7

Nathan
Lain

4:30 PM CrossFit

1 x 1 @ 115 lbs

7

Zack
Vredenburg

5:00 AM CrossFit

1 x 1 @ 115 lbs

8

Sergio
Douglas

4:30 PM CrossFit

1 x 1 @ 95 lbs

Front squats: shoulder hurts

9

Evan
Baker

5:00 AM CrossFit

1 x 1 @ 85 lbs

9

scott
Tyler

5:00 AM CrossFit

1 x 1 @ 85 lbs

10

Matthew
White

6:30 PM CrossFit

1 x 2 @ 65 lbs

power + 2 ohs

11

Kenneth
Smith

5:30 PM CrossFit

1 x 1 @ 0 lbs

Cleans and front squats 145#

Female Clients

1

Lakeisha
Crouch

6:30 PM CrossFit

1 x 1 @ 145 lbs

2

Shayna
Rogers

4:30 PM CrossFit

1 x 1 @ 115 lbs

3

Jordyn
Bennett

8:30 AM CrossFit

1 x 1 @ 95 lbs

3

Tiara
(Tee) Kuts ...

4:30 PM CrossFit

1 x 1 @ 95 lbs

4

Alexandra
Moran

4:30 PM CrossFit

1 x 1 @ 90 lbs

5

Amanda
Wilson

8:30 AM CrossFit

1 x 1 @ 85 lbs

5

Jackie
Morell

5:00 AM CrossFit

1 x 1 @ 85 lbs

5

Jessica
Kelly

5:00 AM CrossFit

1 x 1 @ 85 lbs

5

Katie
Cuson

5:00 AM CrossFit

1 x 1 @ 85 lbs

failed 90

6

Erika
Rather

5:30 PM CrossFit

1 x 1 @ 80 lbs

6

Lacy
McKinley

6:30 PM CrossFit

1 x 1 @ 80 lbs

7

Carmen
Thompson

5:30 PM CrossFit

1 x 1 @ 75 lbs

7

Sidney
Rose

4:30 PM CrossFit

1 x 1 @ 75 lbs

8

Jennifer
Rather

5:30 PM CrossFit

1 x 1 @ 65 lbs

9

Dawn
Word

5:00 AM CrossFit

1 x 1 @ 60 lbs

10

Abby
Thomas

6:00 AM CrossFit

1 x 1 @ 55 lbs

10

Erika
Enriquez

6:30 PM CrossFit

1 x 1 @ 55 lbs

10

Heather
Williams

5:00 AM CrossFit

1 x 1 @ 55 lbs

10

Paige
Darrow

4:30 PM CrossFit

1 x 1 @ 55 lbs

11

Chere
Swift

5:30 PM CrossFit

1 x 1 @ 45 lbs

11

Leigh
Green

8:30 AM CrossFit

1 x 1 @ 45 lbs