2/11/2020 - Warm Up

2 rounds:

10 PVC pipe pass-throughs
10 PVC pipe shoulder rotations (each way)
10 PVC pipe muscle snatches
10 PVC pipe behind-the-neck snatch-grip presses
30 banded RDLs

Upon completion, prepare for snatch progressions together as a class.
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3 x 1 Power Snatch + Squat Snatch

Rx: (1 Power Snatch + 1 Squat Snatch) x 3 @ 100% 1RM Power Snatch

Scaled: (1 Power Snatch + 1 Overhead Squat) x 3 building
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2/11/2020 - Post WOD

Planks (any style)

Rx+: Accumulate 5:00

Rx: Accumulate 3:00

Scaled: Accumulate 2:00
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2/11/2020 - Red Zone Fitness

8:00 at each station, 1:00 rest between stations:

Run
Row
DB Power Cleans
Bike
Ski

0:00-2:00 @ 75%, 2:00-5:00 @ 100%, 5:00-7:00 @ 85%
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Comments

Amber Knickerbocker

Amber Knickerbocker 1 month, 3 weeks ago / Reply

Power Snatch + Squat Snatch: 63 kg
Notes: 50, 57, 63 no misses. a little lower on where I should have been but the heaviest power I have had since injury

Keith Perry

Keith Perry 1 month, 3 weeks ago / Reply

2/11/2020 - Metcon: 3 + 11
Notes: Used a green band on some PUs. 35lb KBs

Keith Perry

Keith Perry 1 month, 3 weeks ago / Reply

Power Snatch + Squat Snatch: 55 kg
Notes: Failed on rep 2 at 60

Michael Courtney

Michael Courtney 1 month, 3 weeks ago / Reply

2/11/2020 - Red Zone Fitness:
Notes: 747 cals

Amira Radcliffe

Amira Radcliffe 1 month, 3 weeks ago / Reply

2/11/2020 - Metcon: 3 + 2

Amira Radcliffe

Amira Radcliffe 1 month, 3 weeks ago / Reply

Power Snatch + Squat Snatch: 35 kg

Marshall Sinnwell

Marshall Sinnwell 1 month, 3 weeks ago / Reply

2/11/2020 - Metcon: 5 + 14

Noel Padilla

Noel Padilla 1 month, 3 weeks ago / Reply

2/11/2020 - Metcon: 3 Rounds
Notes: 12 Cal Row, 12 Ring Pull Ups, 12 Front Rack Lunges (35Lb)

Noel Padilla

Noel Padilla 1 month, 3 weeks ago / Reply

Power Snatch + Squat Snatch: 40 kg

Jerry Campbell

Jerry Campbell 1 month, 3 weeks ago / Reply

2/11/2020 - Warm Up:

Melissa Mundell

Melissa Mundell 1 month, 3 weeks ago / Reply

Power Snatch + Squat Snatch: 35 kg

Shawn Mundell

Shawn Mundell 1 month, 3 weeks ago / Reply

2/11/2020 - Post WOD:

Shawn Mundell

Shawn Mundell 1 month, 3 weeks ago / Reply

2/11/2020 - Metcon: 4 + 10
Notes: Started on pull-ups

Shawn Mundell

Shawn Mundell 1 month, 3 weeks ago / Reply

Power Snatch + Squat Snatch: 55 kg

Shawn Mundell

Shawn Mundell 1 month, 3 weeks ago / Reply

2/11/2020 - Warm Up:

Melissa Mundell

Melissa Mundell 1 month, 3 weeks ago / Reply

2/11/2020 - Metcon: 3 + 16
Notes: all strict pull-ups, 26.4 lb kbs

Jerry Campbell

Jerry Campbell 1 month, 3 weeks ago / Reply

2/11/2020 - Post WOD:
Notes: 3 min plank

Brenda Wallrichs

Brenda Wallrichs 1 month, 3 weeks ago / Reply

Power Snatch + Squat Snatch: 25 kg

Michael Steadman

Michael Steadman 1 month, 3 weeks ago / Reply

2/11/2020 - Metcon: 2 + 30
Notes: 52.8 kb

Michael Steadman

Michael Steadman 1 month, 3 weeks ago / Reply

Power Snatch + Squat Snatch: 67 kg

Karley Kenney

Karley Kenney 1 month, 3 weeks ago / Reply

2/11/2020 - Metcon: 3 + 1
Notes: Mostly all strict- had to do a few with a blue band

Spencer Rowell

Spencer Rowell 1 month, 3 weeks ago / Reply

2/11/2020 - Metcon: 3 + 18

Megan Steadman

Megan Steadman 1 month, 3 weeks ago / Reply

2/11/2020 - Metcon: 3 + 11

Karley Kenney

Karley Kenney 1 month, 3 weeks ago / Reply

Power Snatch + Squat Snatch: 37 kg

Megan Steadman

Megan Steadman 1 month, 3 weeks ago / Reply

Power Snatch + Squat Snatch: 37 kg

Monica Ravn

Monica Ravn 1 month, 3 weeks ago / Reply

2/11/2020 - Metcon: 3 + 24
Notes: banded PUs, 25lb front rack lunges

Monica Ravn

Monica Ravn 1 month, 3 weeks ago / Reply

Power Snatch + Squat Snatch: 35 kg

Jerry Campbell

Jerry Campbell 1 month, 3 weeks ago / Reply

2/11/2020 - Metcon: 3 + 24
Notes: 35 banded

Jerry Campbell

Jerry Campbell 1 month, 3 weeks ago / Reply

Power Snatch + Squat Snatch: 50 kg

Spencer Rowell

Spencer Rowell 1 month, 3 weeks ago / Reply

Power Snatch + Squat Snatch: 80 kg
Notes: 3x1 70, 75, 80

Jeff Haderthauer

Jeff Haderthauer 1 month, 3 weeks ago / Reply

Power Snatch + Squat Snatch: 50 kg
Notes: 45, 47, 50

Joshua Lueken

Joshua Lueken 1 month, 3 weeks ago / Reply

2/11/2020 - Metcon: 3 + 15
Notes: banded pullups 35lbs kb

Pedro Barrios

Pedro Barrios 1 month, 3 weeks ago / Reply

Power Snatch + Squat Snatch: 30 kg

Pedro Barrios

Pedro Barrios 1 month, 3 weeks ago / Reply

2/11/2020 - Metcon: 3 Rounds

Josh Wolfe 1 month, 3 weeks ago / Reply

2/11/2020 - Metcon: 3 Rounds
Notes: blue band for pullups, 55lbs KBs

Josh Wolfe 1 month, 3 weeks ago / Reply

Power Snatch + Squat Snatch: 60 kg

John Thomas

John Thomas 1 month, 3 weeks ago / Reply

2/11/2020 - Post WOD:

Edgar Barrios

Edgar Barrios 1 month, 3 weeks ago / Reply

2/11/2020 - Metcon: 3 + 12
Notes: 12 cal. row, 12 strict pull-ups, 12 KB front rack lunges 45

Edgar Barrios

Edgar Barrios 1 month, 3 weeks ago / Reply

Power Snatch + Squat Snatch: 45 kg

Lisa Hawk

Lisa Hawk 1 month, 3 weeks ago / Reply

2/11/2020 - Metcon: 3 Rounds
Notes: 35#, 2 red bands

Lisa Hawk

Lisa Hawk 1 month, 3 weeks ago / Reply

Power Snatch + Squat Snatch: 29.60 kg

Hannah Brandt 1 month, 3 weeks ago / Reply

Power Snatch + Squat Snatch: 15 kg
Notes: just did the light bar. struggling with form.

John Thomas

John Thomas 1 month, 3 weeks ago / Reply

2/11/2020 - Metcon: 4 + 12
Notes: pullups sucked. no lats

John Thomas

John Thomas 1 month, 3 weeks ago / Reply

Power Snatch + Squat Snatch: 80 kg
Notes: built 70, 75, 80 75 was ugly

Brett Baumgart

Brett Baumgart 1 month, 3 weeks ago / Reply

2/11/2020 - Metcon: 4 Rounds
Notes: pathetic pullups. row and lunges were easy. lunges should have did 70s.

Brett Baumgart

Brett Baumgart 1 month, 3 weeks ago / Reply

Power Snatch + Squat Snatch: 90 kg
Notes: 80-85-90. built. Was power and squat snatch but didn’t do 100% all 3 rounds so scaled.

Hannah Childs

Hannah Childs 1 month, 3 weeks ago / Reply

2/11/2020 - Metcon: 4 + 11

Hannah Childs

Hannah Childs 1 month, 3 weeks ago / Reply

Power Snatch + Squat Snatch: 33 kg

Justin Phillips

Justin Phillips 1 month, 3 weeks ago / Reply

2/11/2020 - Metcon: 4 Rounds
Notes: pullups: 1 round of green, 3 rounds of purple

Justin Phillips

Justin Phillips 1 month, 3 weeks ago / Reply

Power Snatch + Squat Snatch: 60 kg

Karissa Furlong

Karissa Furlong 1 month, 3 weeks ago / Reply

Power Snatch + Squat Snatch: 27 kg
Notes: 20 25 27

Michael Courtney

Michael Courtney 1 month, 3 weeks ago / Reply

2/11/2020 - Metcon: 3 + 24
Notes: smaller black band pullups

Michael Courtney

Michael Courtney 1 month, 3 weeks ago / Reply

Power Snatch + Squat Snatch: 70 kg
Notes: 60-65-70 need to make better hip contact

Casey Wales

Casey Wales 1 month, 3 weeks ago / Reply

2/11/2020 - Metcon: 5 Rounds

Casey Wales

Casey Wales 1 month, 3 weeks ago / Reply

Power Snatch + Squat Snatch: 26 kg
Notes: 25 26 26

Kylee Knop

Kylee Knop 1 month, 3 weeks ago / Reply

2/11/2020 - Metcon: 3 + 11

Kylee Knop

Kylee Knop 1 month, 3 weeks ago / Reply

Power Snatch + Squat Snatch: 42 kg
Notes: 2 PS: 37,40,42

Shawn Koranda 1 month, 3 weeks ago / Reply

2/11/2020 - Metcon: 3 + 16
Notes: 30 and ring rows

Shawn Koranda 1 month, 3 weeks ago / Reply

Power Snatch + Squat Snatch: 55 kg

Joshua Lueken

Joshua Lueken 1 month, 3 weeks ago / Reply

Power Snatch + Squat Snatch: 55 kg

Tara Seery 1 month, 3 weeks ago / Reply

2/11/2020 - Metcon: 3 + 20
Notes: ring rows 16 kb

Tara Seery 1 month, 3 weeks ago / Reply

Power Snatch + Squat Snatch: 30 kg
Notes: 30K

Dana Reinhardt

Dana Reinhardt 1 month, 3 weeks ago / Reply

2/11/2020 - Metcon: 3 + 19

Dana Reinhardt

Dana Reinhardt 1 month, 3 weeks ago / Reply

Power Snatch + Squat Snatch: 60 kg

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