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Components

Power Snatch

Metcon

Metcon

500m Row

Settings

Workout

FEB 4, 2022

Pre Stretch Primer

5 Cap /
21 Cals Bike
15 Squats
9 Burpees

ACCESSORY

A) Double-under work, 5 x :30 seconds
VIDEO: https://youtu.be/9FLc4h5mhrk

B) Snatch High-pull, 5x5 (add weight each set)
VIDEO: https://youtu.be/WXoIHlJ7u4s

BARBELL

BAR: Power Snatch (5-4-3-2-1-1-1, work to a heavy set or new 1 RM)

Power Snatch

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

20 cap /
100 Lunge | RX+ Over Head Med Ball Lunge, 14/10/6#
21 Brps
75 Push-ups
15 Brps
50 KB Deads, 70/55/35
9 Brps
25 Sit-ups | RX+ GHD Sit ups
6 Brps

WOD

WOD: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
100 cals Row
100 Double-unders
100 Thrusters 45/35/25# bar

KIKR

KIKR: 500m Row (Time)

Max Effort 500m Row

500m Row

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

Whiteboard:

Friday, February 04, 2022

Male Clients

1

Bryon
Waits

9:00 AM CrossFit

1 x 1 @ 205 lbs

2

Scott
Blakemore

4:00 PM Open Gym

1 x 1 @ 165 lbs

3

Cory
Carter

9:00 AM CrossFit

1 x 1 @ 160 lbs

4

Carlos
Gonzalez

5:30 PM CrossFit

1 x 1 @ 155 lbs

4

Chris
McAbery

12:00 PM Open Gym

1 x 1 @ 155 lbs

5

Johnny
Whisman

9:00 AM CrossFit

1 x 1 @ 145 lbs

6

Dustin
Cobb

5:30 PM CrossFit

1 x 1 @ 135 lbs

6

TJ
Dickinson

6:30 AM CrossFit

1 x 1 @ 135 lbs

7

Andrew
Austin

9:00 AM CrossFit

1 x 1 @ 125 lbs

7

Dylan
Smith

6:30 AM CrossFit

1 x 1 @ 125 lbs

8

Tony
Sterk

12:00 PM Open Gym

1 x 1 @ 110 lbs

9

Marcelo
Goro

5:30 PM CrossFit

1 x 1 @ 105 lbs

Female Clients

1

Shelby
Brennan

5:30 PM CrossFit

1 x 1 @ 130 lbs

2

Renee
Johnson

9:00 AM CrossFit

1 x 1 @ 125 lbs

3

Billie
Johnson

4:00 PM Open Gym

1 x 1 @ 100 lbs

4

Christine
Goscha

4:00 PM Open Gym

1 x 1 @ 95 lbs

4

Jennifer
Nelson

12:00 PM Open Gym

1 x 1 @ 95 lbs

5

Kristina
Gomez

9:00 AM CrossFit

1 x 1 @ 90 lbs

6

Aubrey
Baker

12:00 PM Open Gym

1 x 4 @ 75 lbs

7

Clare
Ppool

4:00 PM Open Gym

1 x 1 @ 65 lbs

7

Glenda
Farris

6:30 AM CrossFit

1 x 1 @ 65 lbs

8

Jana
Graham

5:30 AM CrossFit

1 x 1 @ 60 lbs

9

Rachel
Showler

6:30 AM CrossFit

1 x 1 @ 55 lbs

10

Tessa
Austin

9:00 AM CrossFit

1 x 1 @ 50 lbs

11

Lauren
Spratt

5:30 PM CrossFit

1 x 1 @ 45 lbs

1st time

12

Grace
Hadley

6:30 AM CrossFit

1 x 1 @ 35 lbs