Public Whiteboard

Components

Snatch Balance

Metcon

Settings

Workout

Tuesday, 7/14/20

Box WOD

A: Snatch Balance (4x2@80% of 1RM Snatch)

(15min)
From the rack

B: Metcon (AMRAP - Reps)

EMOM 10
1 Full Squat Snatch @80%

C: Metcon (Time)

For time,
21-15-9 reps of
(L) KB Snatch 1.5/1 pood
(R) KB Snatch 1.5/1 pood
Pull up

(14min)

HOME WOD

a: Metcon (Time)

For time,
40-30-20-10 reps of
Burpees
Reverse lunges
https://youtu.be/7pwO2gemRyg

b: Metcon (Time)

For time,
3 rounds of
30 Side plank with windmill
https://youtu.be/AdqLhzf8AWo
10 Inch worm with a push up
https://youtu.be/TRuhe4grOK8

Whiteboard:

Tuesday, July 14, 2020

Male Clients

Sung
Hong

CrossFit 4:15PM

4 x 2 @ 175 lbs

Brian
Bunk

CrossFit:: 6:00AM

4 x 2 @ 150 lbs

Ben
VanDyke

CrossFit 5:15PM

4 x 2 @ 145 lbs

Shane
O'Neill

CrossFit: 5:00 AM

4 x 2 @ 120 lbs

Anthony
Huff

CrossFit 4:15PM

4 x 2 @ 105 lbs

Thomas
Walker

CrossFit:: 6:00AM

4 x 2 @ 45 lbs

Shoulders are old and stupid

Female Clients

Tawnya
Quintana

CrossFit:: 6:00AM

4 x 2 @ 110 lbs

Alana
Witulski

CrossFit 5:15PM

4 x 2 @ 108 lbs

Private

CrossFit 4:15PM

4 x 2 @ 105 lbs

Aimee
Wride

CrossFit: 5:00 AM

4 x 2 @ 65 lbs

Dawn
Huff

CrossFit: 8:00 AM

4 x 2 @ 65 lbs

Hannah
Archuleta

CrossFit:: 6:00AM

4 x 2 @ 56 lbs

Ashley
Cholas

CrossFit:: 6:00AM

4 x 2 @ 0 lbs

35lb