Public Whiteboard

Components

Back Squat

Metcon

"Twinkle Toes"

Settings

Workout

MONDAY 4.29.19

WU:

500M Row
Foam Roll
Hip Halo

1: Back Squat (CUSTOM)

Back Squat

Set #1 - 4 Reps @ 72%
Set #2 - 2 Reps @ 78%
Set #3 - 4 Reps @ 72%
Set #4 - 2 Reps @ 82%
Set #5 - 4 Reps @ 72%
Set #6 - 2 Reps @ 86%

Transitioning from 6 and 3, to 4 and 2. With so, a bump in our percentages as we continue. Next week, we'll be repeating this scheme, improving on the numbers. Rest 2:00 between sets.

MC: Metcon (Weight)

Alternating "On the Minute" x 10 (5 Rounds):
Minute 1 - 3-Position Power Snatch
Minute 2 - 3-Position Squat Snatch

In both movements, the starting positions are the same.

Rep #1 - High Hang. Pockets, with shoulders over the bar and a slight knee bend.
Rep #2 - Hang. Knee level, with shoulders over the bar and shin bones vertical.
Rep #3 - Floor. A full repetition.

Single barbell, using the same load for both movements in the specific round at hand. As an example, if we complete the first minute of three power snatches with 135, let's complete the squat snatches with 135 that round as well. We are looking for at most, a total of five weight changes.

Start at 60% of your 1RM Snatch and steadily build from there, based on feel.

MC: "Twinkle Toes" (Time)

4 Rounds:
21/15 Calorie Assault Bike
15 Toes to Bar
7 Squat Snatches

RX+ (165/115)
RX (135/95)
SC1 (95/65)

Whiteboard:

Monday, April 29, 2019

Male Clients

Ramsey
Warner

4:30 PM CrossFit

6 x 2 @ 415 lbs