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Power snatch + hang p ...

Metcon

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Workout

Monday 03/27/2017

Warm Up

Coaches Choice

Power snatch + hang power snatch (2-2-2-2-2)

1 Power snatch + 1 hang power snatch
*Complete 1 set of the complex every 3 minutes. If you feel comfortable, increase weight each round to a heavy set of the complex

WOD

Metcon (AMRAP - Rounds and Reps)

Death by power snatch and wall ball (Rx 75/55)(Rx 20/14-10ft/9ft)

Min 1: 1 power snatch + 1 wall ball
Min 2: 2 power snatch + 2 wall ball
Min 3: 3 power snatch + 3 wall ball
Continue in this fashion until you can not meet the required reps within the minute time frame.

Competitors

17.5 re-do or alternative work

Snatch balance:
2 @ 65% every .90 sec. for 5 rounds.
(% based off of 1RM squat snatch)

OHS:
5x3 @ 60% of 1RM OHS (perform a set every 2 minutes)

Conditioning:
Death by power snatch and wall ball (Rx 75/55. 20/14 10ft, 9ft)

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

Whiteboard:

Monday, March 27, 2017

Male Clients

1

Christopher
Kiely

5:30 PM CrossFit

5 x 2 @ 185 lbs

1

Christopher
Vasseur

12:30 PM CrossFit

5 x 2 @ 185 lbs

2

Private

12:30 PM CrossFit

5 x 2 @ 155 lbs

3

Carlos
Solis

6:30 PM CrossFit

5 x 2 @ 145 lbs

3

Robert
LaRocco

5:30 AM CrossFit

5 x 2 @ 145 lbs

4

Kyle
Muir

4:30 PMCrossFit

5 x 2 @ 135 lbs

5

Carlos
Ruiz

9:00 am CrossFit

5 x 2 @ 125 lbs

push press

5

Daniel
Castro

4:30 PMCrossFit

5 x 2 @ 125 lbs

5

James
Lehner

4:30 PMCrossFit

5 x 2 @ 125 lbs

5

Michael
Dean

6:30 PM CrossFit

5 x 2 @ 125 lbs

6

Jeremy
Buck

6:30 PM CrossFit

5 x 2 @ 115 lbs

7

Lee
Jacobs

5:30 PM CrossFit

5 x 2 @ 105 lbs

7

Stephen
Young

5:30 PM CrossFit

5 x 2 @ 105 lbs

8

Ed
Bebyn

5:30 AM CrossFit

5 x 2 @ 95 lbs

8

Galen
Marsh

9:00 am CrossFit

5 x 2 @ 95 lbs

9

Jaden
Shin

6:30 PM CrossFit

5 x 2 @ 55 lbs

10

Pedro
Gneiting

6:30 PM CrossFit

5 x 2 @ 45 lbs

11

Joel
Cordero

5:30 PM CrossFit

5 x 2 @ 20 lbs

db

12

Jesus
Arcila

5:30 PM CrossFit

5 x 2 @ 0 lbs

Female Clients

1

Sarah
Policarpio

5:30 PM CrossFit

5 x 2 @ 135 lbs

2

Audra
Quinn

5:30 AM CrossFit

5 x 2 @ 95 lbs

3

Kristen
Malm

6:30 PM CrossFit

5 x 2 @ 90 lbs

4

Jacqui
Fournier

5:30 AM CrossFit

5 x 2 @ 85 lbs

5

Shannon
Fleming

9:00 am CrossFit

5 x 2 @ 80 lbs

6

Private

4:30 PMCrossFit

5 x 2 @ 75 lbs

6

Kimberly
Sweezy

5:30 AM CrossFit

5 x 2 @ 75 lbs

6

Lauren
Dobrynski

6:30 PM CrossFit

5 x 2 @ 75 lbs

6

Sarah
Kramer

5:30 AM CrossFit

5 x 2 @ 75 lbs

6

Tina
Roy

4:30 PMCrossFit

5 x 2 @ 75 lbs

clean n jerk

7

Diana
Herrera

6:30 PM CrossFit

5 x 2 @ 55 lbs

7

Maurita
Leon

9:00 am CrossFit

5 x 2 @ 55 lbs

push press

7

Taylor
Murphy

9:00 am CrossFit

5 x 2 @ 55 lbs

8

Edy
Jacobs

5:30 PM CrossFit

5 x 2 @ 45 lbs

9

Lily
Cornielle

5:30 PM CrossFit

5 x 2 @ 15 lbs

db

10

Rachel
Mazzola

5:30 PM CrossFit

5 x 2 @ 0 lbs