Public Whiteboard

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Components

3 Position power snatch

Metcon

Settings

Workout

Thursday

Warm-up

V-ups on V-ups

3X
:10 Hollow rock hold
5-10 V-Ups

Gymnastics

Metcon (No Measure)

3X
10 Pushups
10 dead bugs
10 alive bugs
2 Skin the cats

Weightlifting

Metcon (No Measure)

EMOM 10:
1) 3 Position power snatch
2) 4-6 Ring dips

3 Position power snatch (5X1)

Hip, knee, floor
*End complex with a snatch deadlift

Metcon

Metcon (Time)

For time:
45 DB Thrusters 35/25
45 Pullups

*Break up however you like.... Choose wisely

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

Whiteboard:

Thursday, June 14, 2018

Male Clients

1

Eric
williams

5:00 PM CrossFit

3 x 1 @ 155 lbs

2

Dusty
Schmidt

12:00 PM CrossFit

5 x 1 @ 135 lbs

2

Eric
Priaulx

12:00 PM CrossFit

5 x 1 @ 135 lbs

2

John
Roan

6:00 AM CrossFit

5 x 1 @ 135 lbs

2

nathan
forshaw

5:00 PM CrossFit

1 x 1 @ 135 lbs

3

Philip
Weinstein

12:00 PM CrossFit

5 x 1 @ 115 lbs

3

Brian
Justusson

6:00 PM CrossFit

1 x 1 @ 115 lbs

3

Stephen
LeBouef

6:00 PM CrossFit

1 x 1 @ 115 lbs

4

Brandon
Reid

12:00 PM CrossFit

1 x 1 @ 85 lbs

Female Clients

1

Antoinette
Williams

5:00 PM CrossFit

1 x 1 @ 115 lbs

2

Kristina
Stapleton

5:00 PM CrossFit

1 x 1 @ 95 lbs

5 ring dips

3

MC
Schmank

5:00 PM CrossFit

2 x 1 @ 75 lbs

4 ring dips assisted

3

Stacy
Swiney

12:00 PM CrossFit

2 x 1 @ 75 lbs

4

Allison
Justusson

6:00 PM CrossFit

1 x 1 @ 70 lbs

5

Mary
Mills

12:00 PM CrossFit

1 x 1 @ 60 lbs

6

Lindsey
Neyland

6:00 PM CrossFit

1 x 1 @ 55 lbs