Member Spotlight: Mike D.
September 5, 2019
Sunday, 9/8
September 7, 2019

Warm Up

3 Rounds

6 Spider Lunge w/ reach Up

6 Jump Squats

6 PVC Dislocates

6 Hips to Wall


Snatch Clusters (30 Min)


1×10 Sn Grip RDL w/bar

1×2 Three position Pause Extensions+2 Hang Hi Pulls

3x 1Hang Power Snatch+ 1 Snatch


Snatch 3×1.1.1, 3×1.1 working up

(a set of 1.1.1 is a cluster of 3 individual reps.  Drop, reset and no more than 15 seconds between.  1.1 is 2 rep set)

Met Con

For Time (7 Min Cap)

75 Hang Power Snatch (M:75/W;53)*

*5 Burpees at the top of every minute

Reminder: H Street location is closed this weekend for CrossFit Level 1 Certificate Course

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