Public Whiteboard

Components

Power Snatch + Overhe ...

Metcon

Settings

Workout

15March2017

Greg Mathison

Warm-up

Warm Up # 3 (MLB)

Two Rounds

10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups

Stretch between rounds.

Strength & Skill

Power Snatch + Overhead Squat (Build to a moderate/heavy set of 2 reps)

Metcon

Metcon (3 Rounds for reps)

AMRAP Triplet

AMRAP 4:
30 Double-unders
15 Power Snatch (75/55#)
Rest 4:00

AMRAP 4:
30 Double-unders
12 Power Snatch (95/65#)
Rest 4:00

AMRAP 4:
30 Double-unders
9 Power Snatch (115/80#)

Whiteboard:

Wednesday, March 15, 2017

Clients:

Leaderboard

Men's Power Snatch + Overhe ...
Andrew Stitzel	10/25/2021	1 x 1 @ 175 lbs
Justin Stein	12/07/2020	1 x 1 @ 155 lbs
Micheal Young	10/20/2016	1 x 1 @ 145 lbs

Women's Power Snatch + Overhe ...
Shannon Moncheski	12/07/2020	1 x 1 @ 85 lbs
Lisa Goforth-Naes	12/07/2020	1 x 1 @ 50 lbs

Male Clients

Brendan
Wuest

5:00 PM CrossFit

1 x 2 @ 185 lbs

2 fails @205,195

Andrew
Stitzel

4:00 PM CrossFit

1 x 2 @ 115 lbs

Bob
Naes

4:00 PM CrossFit

1 x 1 @ 75 lbs

Right shoulder very sore.

Female Clients

Shannon
Thomas

5:00 PM CrossFit

1 x 1 @ 115 lbs

Elise
Bakalor

5:00 PM CrossFit

1 x 1 @ 80 lbs