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09/21/2018 - Friday's WOD

10 Minutes of:

400 M on bike
5 Snatch Deadlifts
4 Hang snatch high pulls
3 Overhead squats
2 Behind the neck presses

Snatch (1 RM )

You will have 25 minutes to find your 1RM.

Metcon (AMRAP - Rounds and Reps)

AMRAP 5
5 Dips
10 Power Cleans (65% of your 1RM)

Cash Out

EMOM 10

1.) 30 Double Unders
2.) 15 sit ups

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

Whiteboard:

Friday, September 21, 2018

Leaderboard

Men's Snatch
Lucian Boar	11/18/2020	1 x 1 @ 200 lbs

Women's Snatch
Misty Wallin	03/21/2019	1 x 1 @ 150 lbs

Male Clients

1

David
Stahl

CrossFit: 7:00 AM

1 x 1 @ 200 lbs

1

Trevor
Derby

CrossFit: 6:00 PM

1 x 1 @ 200 lbs

2

Edward
Garcia

CrossFit: 6:00 AM

1 x 1 @ 195 lbs

failed 2 @ 210

3

Ryan
Fruchey

CrossFit: 9:30 AM

1 x 1 @ 185 lbs

3x3 snatch deadlifts w/205

4

Rob
Warstler

CrossFit: 9:30 AM

1 x 1 @ 145 lbs

5

Logan
Husted

CrossFit: 9:30 AM

1 x 1 @ 135 lbs

5

Randy
Kilbourne

CrossFit: 12:00 PM

1 x 1 @ 135 lbs

Female Clients

1

Kristen
Hines

CrossFit: 9:30 AM

1 x 1 @ 110 lbs

2

Private

CrossFit: 9:30 AM

1 x 4 @ 105 lbs

3

Amanda
Benz

CrossFit: 4:30 PM

1 x 1 @ 95 lbs

old was #105

3

Melissa
Walda

CrossFit: 6:00 AM

1 x 1 @ 95 lbs

4

Andrea
Roth

CrossFit: 6:00 PM

1 x 1 @ 90 lbs

5

Private

CrossFit: 9:30 AM

1 x 1 @ 60 lbs

6

Allison
Brown

CrossFit: 9:30 AM

1 x 1 @ 55 lbs

6

Paula
Mamani

CrossFit: 7:00 AM

1 x 1 @ 55 lbs

Worked on my lacking snatch form.

7

Private

CrossFit: 12:00 PM

1 x 1 @ 0 lbs