Public Whiteboard

Components

SNATCH HIGH PULL+LOW ...

Snatch Grip Deadlift

Metcon

Settings

Workout

Monday, 4/4/22

A: SNATCH HIGH PULL+LOW HANG SNATCH (4x(2+1)@70%+11#)

https://youtu.be/sVHAPIjl2_M

(15min)
4 rounds of 2 Snatch high pulls+1 Low Hang snatch

B: Snatch Grip Deadlift (5x3@100%+22#)

(12min)

C: Metcon (AMRAP - Reps)

AMRAP 7
3-6-9-12-15-18...reps of
Power snatch 95/65
OHS 95/65

HOME WOD

D: Metcon (Time)

For time
3 rounds of
50 Air squat
25 Push ups
50 Sit up

E: Metcon (Time)

For time
4 rounds of
20 Plyo Lunge
https://youtu.be/a1YLRD3pxfA
10 Squat jump

F: Metcon (AMRAP - Reps)

5 rounds for REPS
1min Mountain climber
1min Burpee
1min V-up
2min rest

Whiteboard:

Monday, April 04, 2022

Male Clients

Alex
McCarty

CrossFit 4:15PM

4 x 1 @ 950 lbs

Sung
Hong

CrossFit 4:15PM

4 x 1 @ 170 lbs

Brian
Bunk

CrossFit: 8:00 AM

4 x 1 @ 150 lbs

Shane
O'Neill

CrossFit 5:15PM

4 x 1 @ 145 lbs

Jason
Sullivan

CrossFit 5:15PM

4 x 1 @ 30 lbs

Female Clients

Private

CrossFit 4:15PM

4 x 1 @ 105 lbs

Dawn
Huff

CrossFit: 8:00 AM

4 x 1 @ 85 lbs

Catherine
Whiting

CrossFit:: 6:00AM

4 x 1 @ 65 lbs

Tiffany
Tittes

CrossFit 5:15PM

4 x 1 @ 65 lbs

Emily
Hayes

CrossFit 5:15PM

4 x 1 @ 60 lbs

Lucy
Streich

CrossFit: 8:00 AM

4 x 1 @ 60 lbs