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Components

Snatch

Clean and Jerk

Metcon

Metcon

Settings

Workout

MONDAY 9.26.16

Warm-up

5 Steady Rounds:
10 Calorie Row
10 Banded Glute Activation Steps per side
5 “Tall” Box Jumps, NO BOUNDING
*8 min

1: Snatch (1RM)

Snatch

*15 minutes
** 3 attempts

2: Clean and Jerk (1RM)

Clean and Jerk

*15 minutes
** 3 attempts

MC: Metcon (Time)

For Time:
2000M Row
120 DU's
60 CTB Pull-Ups

DU's RX/RX+
Singles 2:1 SC1
CTB Pull-Ups RX+
Pull-Ups RX
*20 min cap

EC: Metcon (Time)

EXTRA CREDIT #1
3 attempts at a max effort free-standing HS Hold
If you do not have freestanding for :20+ yet, Nose and Toes holds are for you.

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

Whiteboard:

Monday, September 26, 2016

Male Clients

1

Ryan
Vanvoorhis

12:00 PM CrossFit

1 x 1 @ 235 lbs

2

Tannen
Mitchell

4:30 PM CrossFit

1 x 1 @ 195 lbs

Failed 210# 2X

3

Juan
Baltierra

6:30 PM CrossFit

1 x 1 @ 180 lbs

hell yessss!

4

Ryan
McNamara

4:30 PM CrossFit

1 x 1 @ 165 lbs

!!

5

edgar
cardenas

6:30 PM CrossFit

1 x 1 @ 155 lbs

6

Reece
Cochran

12:00 PM CrossFit

1 x 1 @ 145 lbs

6

Robbie
McMath

5:30 PM CrossFit

1 x 1 @ 145 lbs

7

David
Knapp

5:30 PM CrossFit

1 x 1 @ 125 lbs

7

Dustin
Riat

6:30 PM CrossFit

1 x 1 @ 125 lbs

Power

Female Clients

1

Erin
Bonthron

5:30 PM CrossFit

1 x 1 @ 145 lbs

BODYWEIGHT SNATCH YOU ARE MIIINE

2

Erica
Rew

9:30 AM CrossFit

1 x 1 @ 120 lbs

3

Shantez
Willis

6:00 AM CrossFit

1 x 1 @ 115 lbs

4

Natasha
Brown

9:30 AM CrossFit

1 x 1 @ 110 lbs

5

Cassandra
Nowaczyk

4:30 PM CrossFit

1 x 1 @ 85 lbs

6

Private

9:30 AM CrossFit

1 x 1 @ 70 lbs

7

Pilar
Perez

12:00 PM CrossFit

1 x 1 @ 50 lbs