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Components
3-Position Power Snatch
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Overhaul - Iron Grip CrossFit
Class
(All)
5:00 AM CrossFit
8:00 AM CrossFit
9:00AM to 12:30PM Open Gym
3:30 PM Crossfit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM Crossfit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
48 (21/27)
Workout
Overhaul
For the 3-position power snatch, technique is the focus as opposed to strength today. There is a lot of pulling and pushing and fatigue in the metcon to follow, so focus specifically on technique to ensure that there is still fuel left in the tank. For the box jump overs, knowing there is an upper body movement to follow, let yourself come out of your comfort zone just a little. For those pull-ups, do not be afraid to scale. 40 in a row is no easy feat, so don't overcomensate by trying to achieve that number. Pick something you can get done in 2-3 sets and stick with that number. Then, dial in that technique for the snatches and finish strong.
Weightlifting
3-Position Power Snatch (Build to Moderate Complex)
1 High Hang Power Snatch (Pockets)
1 Hang Power Snatch (Above the Knee)
1 Power Snatch (Floor)
Fitness
F: Metcon (Time)
For Time:
50 Box Jump Overs (24/20)
40 Pull-ups
30 Power Snatches (75/55)
Open & Performance
OP: Metcon (Time)
For Time:
50 Box Jump Overs (24/20)
40 Pull-ups
30 Power Snatches (115/80)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 27, 2019
Male Clients
1
Colin
Fabry
9:00AM to 12:30PM Open Gy...
1 x 3 @ 175 lbs
2
Private
3:30 PM Crossfit
1 x 3 @ 165 lbs
3
Bill
Olson
6:30 PM Crossfit
1 x 3 @ 156 lbs
95-115-135-156
4
Benjamin
Green
4:30 PM CrossFit
1 x 3 @ 155 lbs
115-135-155-175F
4
Salvador
Gomez
4:30 PM CrossFit
1 x 3 @ 155 lbs
5
Cody
Gress
6:30 PM Crossfit
1 x 3 @ 145 lbs
6
Joseph
Stier
3:30 PM Crossfit
1 x 3 @ 135 lbs
6
Josh
Randall
5:30 PM CrossFit
1 x 3 @ 135 lbs
6
Justin
Ball
4:30 PM CrossFit
1 x 3 @ 135 lbs
6
Mike
Turtur
5:00 AM CrossFit
1 x 3 @ 135 lbs
7
David
Nye
5:30 PM CrossFit
1 x 3 @ 125 lbs
7
Jeffrey
Stark
4:30 PM CrossFit
1 x 3 @ 125 lbs
7
Larry
Barbeau
6:30 PM Crossfit
1 x 3 @ 125 lbs
7
Santiago
Robles
4:30 PM CrossFit
1 x 3 @ 125 lbs
8
Dan
Meyer
5:30 PM CrossFit
1 x 3 @ 115 lbs
8
Erik
Enriquez
3:30 PM Crossfit
1 x 3 @ 115 lbs
9
Aaron
Roberts
9:00AM to 12:30PM Open Gy...
1 x 3 @ 100 lbs
80-85-90-95-100
10
Marcell “M ...
Lopez
6:30 PM Crossfit
1 x 3 @ 95 lbs
11
Eric
Levy
4:30 PM CrossFit
1 x 3 @ 85 lbs
12
Jaidan
Curfman-Levy
4:30 PM CrossFit
1 x 3 @ 45 lbs
13
Caden
Barbeau
6:30 PM Crossfit
1 x 3 @ 37 lbs
Female Clients
1
Amanda
Nye
5:30 PM CrossFit
1 x 3 @ 110 lbs
2
Tara
Ogden
9:00AM to 12:30PM Open Gy...
1 x 3 @ 93.5 lbs
3
Private
9:00AM to 12:30PM Open Gy...
1 x 3 @ 90 lbs
4
Jenna
Steele
5:30 PM CrossFit
1 x 3 @ 85 lbs
Failed last rep at #90
4
Kimberly
Johnson
5:00 AM CrossFit
1 x 3 @ 85 lbs
4
Kristen
Long
9:00AM to 12:30PM Open Gy...
1 x 3 @ 85 lbs
4
Madison
Shepherd
3:30 PM Crossfit
1 x 3 @ 85 lbs
4
Rachel
Balsiger
9:00AM to 12:30PM Open Gy...
1 x 3 @ 85 lbs
65-70-75-80-85
5
Crystal
Gress
6:30 PM Crossfit
1 x 3 @ 80 lbs
6
Allison
Hervey
5:00 AM CrossFit
1 x 3 @ 77 lbs
7
DJ Snokes
Capati
3:30 PM Crossfit
1 x 3 @ 75 lbs
7
Julia
Johnston
3:30 PM Crossfit
1 x 3 @ 75 lbs
7
Kariann
Stark
4:30 PM CrossFit
1 x 3 @ 75 lbs
7
Keri
Enriquez
5:30 PM CrossFit
1 x 3 @ 75 lbs
7
Kimberly
Anderson
3:30 PM Crossfit
1 x 3 @ 75 lbs
7
Megan
Barbeau
6:30 PM Crossfit
1 x 3 @ 75 lbs
8
Jennifer
Wheeler Bu ...
5:00 AM CrossFit
1 x 3 @ 70 lbs
9
Courtney
Randall
5:30 PM CrossFit
1 x 3 @ 65 lbs
9
Jen
Padilla
5:30 PM CrossFit
1 x 3 @ 65 lbs
9
Lorrinda
Sturgeon
4:30 PM CrossFit
1 x 3 @ 65 lbs
10
Abigail
Harris
5:30 PM CrossFit
1 x 3 @ 60 lbs
11
Jennifer
Bury
4:30 PM CrossFit
1 x 3 @ 55 lbs
11
Rachel
Brown
8:00 AM CrossFit
1 x 3 @ 55 lbs
11
Robin
Newell
4:30 PM CrossFit
1 x 3 @ 55 lbs
12
Melissa
Castaneda
6:30 PM Crossfit
1 x 3 @ 45 lbs
12
Samantha
Vigil
5:00 AM CrossFit
1 x 3 @ 45 lbs
13
Nadia
Nunez
5:00 AM CrossFit
1 x 3 @ 35 lbs
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