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Snatch

Metcon

Metcon

Metcon

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Workout

NOV 17, 2021

BARBELL

BAR: Snatch (5x3 @ 80%)

Snatch

The Snatch

***Video Breakdown of the Snatch***
https://youtu.be/v-usczgtDQc

ACCESSORY

A) Tire Flips - 5x5 (Power Clean version)
B) Dumbbell Row - 5x5

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 /
11 Box dips
11 Ring Rows
11 KBS, 55/35 | 45/25#

WOD

WOD: Metcon (Time)

15 cap /
90 Double-unders
60 Sit-ups | RX+ GHD
30 Hang Power Snatch, 95/65 | 75/55
15 Cals Bike
30 Hang Power Snatch, 95/65 | 75/55
60 SIt ups | RX+ GHD
90 Double-unders

KIKR

KIKR: Metcon (AMRAP - Reps)

4 mins: Max Push-ups

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

Whiteboard:

Wednesday, November 17, 2021

Male Clients

1

Curtis
Hackler

5:30 AM CrossFit

5 x 3 @ 150 lbs

1

Dallas
Hindman

9:00 AM CrossFit

5 x 3 @ 150 lbs

2

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 3 @ 145 lbs

3

Tom
Wynn

5:30 PM CrossFit

5 x 3 @ 135 lbs

sqt snatch

4

Chris
McAbery

12:00 PM Open Gym

5 x 3 @ 125 lbs

4

Johnny
Whisman

9:00 AM CrossFit

5 x 3 @ 125 lbs

Sets as singles, working on setup

5

Zach
Hendrix

5:30 AM CrossFit

5 x 3 @ 116 lbs

5 sec pause above knee

6

Brian
Baker

4:30 PM Open Gym

5 x 3 @ 115 lbs

6

Sakthivel
Ganapathy

6:30 PM CrossFit

5 x 3 @ 115 lbs

7

Andrew
Austin

4:30 PM Open Gym

5 x 3 @ 105 lbs

8

Carlos
Gonzalez

5:30 PM CrossFit

5 x 3 @ 95 lbs

8

Private

9:00 AM CrossFit

5 x 3 @ 95 lbs

9

Marcelo
Goro

5:30 PM CrossFit

5 x 3 @ 85 lbs

10

Alex
Martinez

5:30 PM CrossFit

5 x 3 @ 65 lbs

11

Brian
Payne

9:00 AM CrossFit

5 x 3 @ 0 lbs

11

Rod
Harwood

9:00 AM CrossFit

4 x 3 @ 15 lbs

11

Scott
Blakemore

5:30 AM CrossFit

3 x 3 @ 125 lbs

Female Clients

1

Cat
Hollenbeck

5:30 PM CrossFit

5 x 3 @ 95 lbs

2

Shelby
Brennan

5:30 PM CrossFit

5 x 3 @ 85 lbs

65%

3

Patty
Thompson

9:00 AM CrossFit

5 x 3 @ 75 lbs

4

Christine
Goscha

5:30 PM CrossFit

5 x 3 @ 70 lbs

5

Tessa
Austin

4:30 PM Open Gym

5 x 3 @ 65 lbs

6

Tish
Trost

9:00 AM CrossFit

5 x 3 @ 55 lbs

7

Daniela
Mendes

9:00 AM CrossFit

5 x 3 @ 45 lbs

7

Deb
Davis

9:00 AM CrossFit

5 x 3 @ 45 lbs

7

Elise
Powell

5:30 AM CrossFit

5 x 3 @ 45 lbs

7

Sammy
Epperson

9:00 AM CrossFit

5 x 3 @ 45 lbs

8

Glenda
Farris

5:30 AM CrossFit

5 x 3 @ 35 lbs

9

Julie
Anderson

5:30 PM CrossFit

15 x 1 @ 115 lbs

9

Jana
Graham

5:30 AM CrossFit

1 x 3 @ 60 lbs

no squat