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Components

3-Position Power Snatch

Metcon

Metcon

Settings

Workout

Hop Scotch

Having done this complex before, you can take a look back at your previous score and see how much your technique has improved aka your weight. Maybe today comes with a PR, maybe it doesn't. The good news is you're doing it and that's what counts the most. If it goes well, carry that momentum into the metcon and kill it. If it goes horribly, awesome, carry that energy of frustration and attack this one. It'll hurt either way, so let's take it to the max.

Weightlifting

3-Position Power Snatch (Build to Heavy Complex)

1 High Hang Power Snatch (Pockets)

1 Hang Power Snatch (Above the Knee)

1 Power Snatch (Floor)

Fitness

F: Metcon (Time)

5 Rounds:
10 Power Snatches (75/55)
10 Box Jump Overs (24/20)

Open & Performance

OP: Metcon (Time)

5 Rounds:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20)

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

Whiteboard:

Friday, July 26, 2019

Male Clients

1

Colin
Fabry

9:00AM to 12:30PM Open Gy...

1 x 3 @ 185 lbs

2

Nich
Thompson

9:00AM to 12:30PM Open Gy...

1 x 3 @ 165 lbs

3

Benjamin
Green

3:30 PM Crossfit

1 x 3 @ 155 lbs

4

Bill
Olson

6:30 PM Crossfit

1 x 3 @ 145 lbs

95-115-135-145

5

Erik
Enriquez

6:30 PM Crossfit

1 x 3 @ 135 lbs

5

Philip
Johnston

3:30 PM Crossfit

1 x 3 @ 135 lbs

6

Private

3:30 PM Crossfit

1 x 3 @ 125 lbs

6

Josh
Randall

5:30 PM CrossFit

1 x 3 @ 125 lbs

6

Matthew
Houde

5:00 AM CrossFit

1 x 3 @ 125 lbs

7

Charles
King

8:00 AM CrossFit

1 x 3 @ 115 lbs

8

Davis
Goolsby

3:30 PM Crossfit

1 x 3 @ 85 lbs

Female Clients

1

Emily
Cooper

8:00 AM CrossFit

1 x 3 @ 125 lbs

1

Jennifer
Schleicher

9:00AM to 12:30PM Open Gy...

1 x 3 @ 125 lbs

2

Private

9:00AM to 12:30PM Open Gy...

1 x 3 @ 100 lbs

3

Keri
Enriquez

6:30 PM Crossfit

1 x 3 @ 95 lbs

3

Kimberly
Anderson

6:30 PM Crossfit

1 x 3 @ 95 lbs

3

Rylie
Laxton

5:30 PM CrossFit

1 x 3 @ 95 lbs

4

Jenna
Steele

5:30 PM CrossFit

1 x 3 @ 90 lbs

5

Private

3:30 PM Crossfit

1 x 3 @ 85 lbs

6

Courtney
Randall

5:30 PM CrossFit

1 x 3 @ 75 lbs

6

Kariann
Stark

4:30 PM CrossFit

1 x 3 @ 75 lbs

6

Marian
Squires

9:00AM to 12:30PM Open Gy...

1 x 3 @ 75 lbs

7

Emily
Robinson

5:30 PM CrossFit

1 x 3 @ 70 lbs

8

Anastacia
Wagner

8:00 AM CrossFit

1 x 3 @ 65 lbs

8

Heather
Shepherd

3:30 PM Crossfit

1 x 3 @ 65 lbs

8

Irish
Coussens

8:00 AM CrossFit

1 x 3 @ 65 lbs

8

Nancy
Fairbanks

4:30 PM CrossFit

1 x 3 @ 65 lbs

8

Samantha
Vigil

8:00 AM CrossFit

1 x 3 @ 65 lbs

with bad form, 55lbs with better form

8

Tammy
Houde

8:00 AM CrossFit

1 x 3 @ 65 lbs

9

Megan
Fabry

3:30 PM Crossfit

1 x 3 @ 60 lbs

9

Zoe
Shepherd

3:30 PM Crossfit

1 x 3 @ 60 lbs

10

Andrea
Fabry

3:30 PM Crossfit

1 x 3 @ 55 lbs

11

Linda
Feehs

3:30 PM Crossfit

1 x 3 @ 0 lbs