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Hang Power/Overhead S ...

Metcon

Metcon

Metcon

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The main purpose of the complex is to really hone in on the technique of the hang squat snatch. The first two of the three reps are essentially the “warm-up” for that third rep. That way moving into the AMRAP, the muscle fibers are more readily available to allow for the mobility and speed. So nice and easy, 15 minutes, let’s do it!

Weightlifting

Hang Power/Overhead Squat/Hang Squat (Build to Heavy Complex)

1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Metcon

Fitness

F: Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
90 Single Unders
20 Toes to Bar
10 Hang Squat Snatches (95/65)

Performance

P: Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (115/85)

Open

O: Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (135/95)

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

Whiteboard:

Friday, January 31, 2020

Male Clients

1

Colin
Fabry

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

1 x 3 @ 215 lbs

2

Brandon
Fabry

5:00 AM CrossFit

1 x 3 @ 205 lbs

3

Dennis
Florence

5:00 AM CrossFit

1 x 3 @ 145 lbs

4

Bill
Olson

5:30 PM CrossFit

1 x 3 @ 115 lbs

4

Private

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

1 x 3 @ 115 lbs

4

Josh
Randall

5:30 PM CrossFit

1 x 3 @ 115 lbs

4

Matthew
Houde

5:00 AM CrossFit

1 x 3 @ 115 lbs

4

Travis
Fagerness

5:00 AM CrossFit

1 x 3 @ 115 lbs

5

Steven
Shulski

5:00 AM CrossFit

1 x 3 @ 105 lbs

6

James
Reblin

8:00 AM CrossFit

1 x 3 @ 95 lbs

6

John
Popp

3:30 PM Crossfit

1 x 3 @ 95 lbs

6

Michael
Bostian

3:30 PM Crossfit

1 x 3 @ 95 lbs

7

Don
Bierschbach

4:30 PM CrossFit

1 x 3 @ 85 lbs

power clean and front squat

8

Jack
Ferguson

5:00 AM CrossFit

1 x 3 @ 75 lbs

Female Clients

1

Jennifer
Schleicher

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

1 x 3 @ 130 lbs

2

Alex
Oskian

3:30 PM Crossfit

1 x 3 @ 125 lbs

2

Emily
Cooper

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

1 x 3 @ 125 lbs

3

Kimberly
Johnson

5:00 AM CrossFit

1 x 3 @ 115 lbs

4

Kristen
Long

4:30 PM CrossFit

1 x 3 @ 90 lbs

5

Alyssa
Payne

5:30 PM CrossFit

1 x 3 @ 85 lbs

5

Private

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

1 x 3 @ 85 lbs

6

Irish
Coussens

8:00 AM CrossFit

1 x 3 @ 75 lbs

7

Amanda
Funke

8:00 AM CrossFit

1 x 3 @ 65 lbs

7

Kariann
Stark

8:00 AM CrossFit

1 x 3 @ 65 lbs

7

Private

5:00 AM CrossFit

1 x 3 @ 65 lbs

7

Michelle
Hancock

8:00 AM CrossFit

1 x 3 @ 65 lbs

8

Andrea
Fabry

3:30 PM Crossfit

1 x 3 @ 55 lbs

8

Courtney
Randall

5:30 PM CrossFit

1 x 3 @ 55 lbs

8

Heather
Shepherd

3:30 PM Crossfit

1 x 3 @ 55 lbs

9

Ashley
Shulski

5:00 AM CrossFit

1 x 3 @ 35 lbs

9

Kira
stark

4:30 PM CrossFit

1 x 3 @ 35 lbs

10

Maggie
Cohen

3:30 PM Crossfit

1 x 3 @ 30 lbs