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Power Snatch

Metcon

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191226

Extended Warm-up

3-3-3: Power Snatch (3-3-3*)

Power Snatch

3-3-3
Power Snatch*

-Rest as Needed b/t Sets-

*Start moderate and build with small jumps. All reps TNG. Goal is 3 moderate sets of TNG Power Snatch.

*Immediately after each set perform 20 Unbroken Double Unders.

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP x 15 MINUTES
3-2-1 Power Snatch*
10/8 Cal Bike
20 Unbroken Dubs

*Minutes 0-5... 3 reps @ (115/75)|(75/55)
Minutes 5-10...2 reps @ (135/95)|(95/65)
Minutes 10-15...1 rep @ (155/105)|(115/75)

**If trip-up on the rope, start the set of DU or SU over.

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

Whiteboard:

Thursday, December 26, 2019

Male Clients

1

Matthew
Daniels

9:00 AM CrossFit

1 x 3 @ 165 lbs

2

Matthew
Poland

5:30 PM CrossFit

1 x 3 @ 155 lbs

2

Richard
Andrews

4:30 PM CrossFit

1 x 3 @ 155 lbs

3

Aaron
Conger

9:00 AM CrossFit

1 x 3 @ 135 lbs

Easy, breezy

3

Adam
Covin

9:00 AM CrossFit

1 x 3 @ 135 lbs

3

Gabriel
Ramos

4:30 PM CrossFit

1 x 3 @ 135 lbs

3

Joe
Olivares

9:00 AM CrossFit

1 x 3 @ 135 lbs

3

Justin
Rodriguez

4:30 PM CrossFit

1 x 3 @ 135 lbs

4

Fermin
Rivas

4:30 PM CrossFit

1 x 3 @ 115 lbs

5

Cody
Preece

9:00 AM CrossFit

1 x 3 @ 95 lbs

75lb, 85lb, 95lb

6

Zachary
Kaspar

4:30 PM CrossFit

1 x 3 @ 45 lbs

Female Clients

1

Crissy
Autry

9:00 AM CrossFit

1 x 3 @ 95 lbs

2

Precious
Dominguez

9:00 AM CrossFit

1 x 3 @ 90 lbs

3

Brittany
Poland

4:30 PM CrossFit

1 x 3 @ 85 lbs

4

Cloud
☁️ ramos

4:30 PM CrossFit

1 x 3 @ 75 lbs

5

Ana
Hollins

4:30 PM CrossFit

3 x 3 @ 65 lbs

5

Brittany
Bareis

5:30 PM CrossFit

1 x 3 @ 65 lbs

5

Nancy
Cruz

4:30 PM CrossFit

1 x 3 @ 65 lbs

6

Gabriela
Gallaga

9:00 AM CrossFit

1 x 3 @ 60 lbs

6

Samantha
Weber

6:30 PM CrossFit

1 x 3 @ 60 lbs