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Components

Front Rack Box Squat

Power Snatch

Snatch Balls

Single Leg Glute Bridge

Settings

Workout

Snatch Balls

– Strength: Build to a 1RM. Perform reps of 5-4-3-2-1+ then about 3-4 sets of 1 to reach a 1RM. Rest 2 min between singles as you approach your 1RM. The goal is to beat your current 1RM by 5#s. – Metcon: Today’s metcon is short, but will be challenging – weights should be light. This is a couplet of power snatch and WBS. It will be easy to redline on this one so start off slower than you think and adjust your pace as you see fit. Pace yourself early and make a push in the last couple of minutes if you have gas in the tank.

Warm-up

A:

Glute Bridges x 10 (2 count glute squeeze at the top of each rep)
Cossack Squats x 10
Lunge with twist x 10
Air Squat x 10
Med ball Power Clean x 10
Med ball press x 10
Med ball thruster x 10
Glute Bridges x 10 (2 count glute squeeze at the top of each rep)
Then,
"Burgener Warm-up with a PVC"
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each step and explain the significance of each.

Strength/Skill

B: Front Rack Box Squat (5-4-3-2-1+. Rest 2:00)

– Build to a 1RM.
– 13-15" Box
– Beginner build to a challenging set of 3

C: Power Snatch (3 x 3, touch n go warm-up. Rest 60s.)

Power Snatch

Metcon

D: Snatch Balls (AMRAP - Rounds and Reps)

AMRAP 7:
7 Power Snatch (95, 65)
10 Wall balls (20, 14)
*Courtesy of CF Southie

L3: (75, 55)
L2: (65, 45) (14, 10)
L1: (55, 35) (10, 8)

Beginner Option:
AMRAP 7:
10 Alt. DB Snatches (light)
10 Wall balls (10, 8)

Extra Credit

E: Single Leg Glute Bridge (150 reps (total))

Glute bridge with one leg pointed up in the air.

Opposite leg rests while other leg works – alternate sets back and forth performing 15-20 reps per set.

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

Whiteboard:

Monday, April 08, 2019

Male Clients

1

Jason
McLeod

1:00PM CrossFit Group Cla...

1 x 1 @ 386 lbs

2

Joel
Hartzler

1:00PM CrossFit Group Cla...

1 x 1 @ 345 lbs

315 x 3

3

Joel
Brown

6:00 CrossFit Group Clase...

1 x 1 @ 325 lbs

4

Daniel
Scullion

6:00 CrossFit Group Clase...

1 x 1 @ 305 lbs

5

Albert
Steed

5:00PM CrossFit Group Cla...

1 x 1 @ 285 lbs

6

Alan
Brook

5:00PM CrossFit Group Cla...

1 x 1 @ 235 lbs

6

Bernie
Mowbray

6:00PM CrossFit Group Cla...

1 x 1 @ 235 lbs

75,95, 115, 125, 135, 175, 185, 225, 235

7

Greg
Barber

6:00 CrossFit Group Clase...

1 x 1 @ 230 lbs

7

Nathan
Graff

6:00 CrossFit Group Clase...

1 x 1 @ 230 lbs

16” seat

8

Scott
Shapiro

5:00PM CrossFit Group Cla...

1 x 1 @ 215 lbs

9

Kevin
English

1:00PM CrossFit Group Cla...

1 x 1 @ 210 lbs

9

Shane
Higgins

5:00PM CrossFit Group Cla...

1 x 1 @ 210 lbs

10

Justin
Van Zyl

CrossFit: 7:00 AM

1 x 1 @ 205 lbs

11

Brendan
Davenport

1:00PM CrossFit Group Cla...

1 x 1 @ 175 lbs

Can def do another 15-20 lbs. I did this on shit sleep and food.

11

Tevis
Blom

6:00PM CrossFit Group Cla...

1 x 1 @ 175 lbs

12

Scott
Stalls

8:45 CrossFit Group Class...

1 x 1 @ 165 lbs

13

Bradley
Cooke

CrossFit: 7:00 AM

1 x 1 @ 160 lbs

Female Clients

1

Gretchen
Steed

5:00PM CrossFit Group Cla...

1 x 1 @ 195 lbs

2

Jamie
Troche

6:00 CrossFit Group Clase...

1 x 1 @ 185 lbs

3

Debbie
Bolz

1:00PM CrossFit Group Cla...

1 x 1 @ 175 lbs

4

Courtney
Steele

6:00 CrossFit Group Clase...

1 x 1 @ 165 lbs

Ran out of time. Possible 175#

5

Christine
Abbata

8:45 CrossFit Group Class...

1 x 1 @ 160 lbs

5

Heather
Metzler

8:45 CrossFit Group Class...

1 x 1 @ 160 lbs

5

Stacy
Kapello-Fox

6:00PM CrossFit Group Cla...

1 x 1 @ 160 lbs

6

Selena
Boyette

6:00PM CrossFit Group Cla...

1 x 1 @ 155 lbs

110/125/135/145/155

7

Christine
Cadwallader

8:45 CrossFit Group Class...

1 x 1 @ 150 lbs

7

Jennifer
Sullivan

8:45 CrossFit Group Class...

1 x 1 @ 150 lbs

8

Amanda
Wickman

5:00PM CrossFit Group Cla...

1 x 1 @ 145 lbs

25# PR

8

Brooke
Higgins

6:00 CrossFit Group Clase...

1 x 1 @ 145 lbs

9

Olessia
Roth

6:00 CrossFit Group Clase...

1 x 1 @ 140 lbs

10

Monica
Jacobs

8:45 CrossFit Group Class...

1 x 1 @ 125 lbs

11

Anna
Zarn

6:00PM CrossFit Group Cla...

1 x 1 @ 120 lbs

Failed 125

11

Mary
Kay McLeod

6:00PM CrossFit Group Cla...

1 x 1 @ 120 lbs

11

Rebecca
McHenry

5:00PM CrossFit Group Cla...

1 x 1 @ 120 lbs

2 25# plates

12

Elizabeth
McLamb

8:45 CrossFit Group Class...

1 x 1 @ 115 lbs

13

Jessica
Weinkle

6:00PM CrossFit Group Cla...

1 x 1 @ 110 lbs

13

Karla
Fierimonte

8:45 CrossFit Group Class...

1 x 1 @ 110 lbs

13

Rachel
Hatfield

6:00PM CrossFit Group Cla...

1 x 1 @ 110 lbs

14

Amber
Barber

CrossFit: 7:00 AM

3 x 3 @ 105 lbs

14

Pam
Stalls

6:00 CrossFit Group Clase...

1 x 1 @ 105 lbs

15

Abbey
McClanahan

5:00PM CrossFit Group Cla...

1 x 1 @ 100 lbs

16

Diane
Hodapp

CrossFit: 7:00 AM

1 x 1 @ 95 lbs