Public Whiteboard

Components

Power Snatch

Metcon

Settings

Workout

CrossFit - Wed, Sep 18

Strength

Warm-up

Shoulder Mobility

15 Banded GM

25' Walking Lunge

3 Sets w/Empty Barbell
5 Snatch Romanian Deadlift
5 Muscle Snatch
5 Overhead Squat
5 Hang Snatch

Power Snatch (Every 3:00 x 2 Sets
5 reps @65% (no tng)

Every 3:00 x 2 Sets
4 Reps @70% (no tng)

Every 3:00 x 2 Sets
3 Reps @75-80% (no tng)

Every 3:00 x 2 Sets
2 Reps @80-85% (no tng))

Power Snatch

Metcon (Time)

20 Deadlifts 225/155 Rx+ 275/185

100' DB Walking Lunge 50/35 Rx+ 70/50 (hands at side)

20 Deadlifts 225/155 Rx+ 275/185

Metcon

Whiteboard:

Wednesday, September 18, 2024

Male Clients

Pierre
Dulcio

CrossFit: 6:30 AM

1 x 2 @ 245 lbs

Nicholas
Van Winkle

CrossFit: 9:00 AM

1 x 2 @ 195 lbs

Clive
Phillips

CrossFit: 9:00 AM

1 x 2 @ 175 lbs

I messed up… thought it was one set each… had to readjust my stra...

Juan
Reynoso

CrossFit: 5:30 AM

1 x 2 @ 160 lbs

Chance
Holt

CrossFit: 9:00 AM

2 x 2 @ 135 lbs

Artemio
Garcia Jr

CrossFit: 5:30 AM

1 x 10 @ 125 lbs

Strict press sets

Giovanni
Pugliese

CrossFit: 6:30 AM

1 x 2 @ 125 lbs

Bas
Pellenaars

CrossFit: 5:30 AM

1 x 2 @ 105 lbs

Female Clients

Rochelle
Hall

CrossFit: 5:30 AM

1 x 2 @ 145 lbs

Aileen
Perdomo

CrossFit: 9:00 AM

1 x 2 @ 85 lbs

Edrica
Richardson

CrossFit: 6:30 AM

1 x 2 @ 80 lbs