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Back Squat

Metcon

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Workout

MONDAY 10.1.18

*On-Ramp class is cancelled. Next class is Wed,10/3 @ 7:30pm

WU:

Coaches Choice

1: Snatch (CUSTOM)

On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (66-69-72%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (76-79-82%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (86-88-90%)
Minute 12: Rest
Minutes 13-14-15: 1 Squat Snatch (84-86-88%)
*Log 1 @ 88%

2: Back Squat (CUSTOM)

3 Sets of 9 (73-77-81%)
*Log 81%

MC: Metcon (2 Rounds for reps)

AMRAP 6:
1 Strict Toes to Bar
1 Strict Handstand Push-ups
2 Strict Toes to Bar
2 Strict Handstand Push-ups
3 Strict Toes to Bar
3 Strict Handstand Push-ups
…
Continue to Climb by 1 Rep Each

Directly Into…

AMRAP 4:
1 Toes to Bar
1 Handstand Push-ups
2 Toes to Bar
2 Handstand Push-ups
3 Toes to Bar
3 Handstand Push-ups
…
Continue to Climb by 1 Rep Each

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

Whiteboard:

Monday, October 01, 2018

Leaderboard

Men's Snatch
kilmonger .	10/01/2018	12 x 1 @ 225 lbs
Chris Benedict	10/01/2018	12 x 1 @ 145 lbs

Women's Snatch
Erin Bonthron	09/24/2018	12 x 1 @ 135 lbs
Stephanie Marnocha	09/24/2018	12 x 1 @ 90 lbs
tamara rinehart	09/24/2018	12 x 1 @ 80 lbs

Male Clients

1

kilmonger
.

4:30 PM CrossFit

12 x 1 @ 225 lbs

2

mario
mancha

6:30 PM CrossFit

12 x 1 @ 210 lbs

3

Chris
Benedict

4:30 PM CrossFit

12 x 1 @ 145 lbs

4

Mike
La Torre

6:00 AM CrossFit

12 x 1 @ 115 lbs

5

David
Nelson

6:00 AM CrossFit

12 x 1 @ 95 lbs

6

Jeff
Bates

9:30 AM CrossFit

12 x 1 @ 90 lbs

7

Joe
Espinoza

5:30 PM CrossFit

1 x 1 @ 150 lbs

Female Clients

1

Bria
Lee

6:30 PM CrossFit

12 x 1 @ 150 lbs

not a pr

2

Hayley
Nybo

6:30 PM CrossFit

12 x 1 @ 125 lbs

3

Liz
Kwon

6:00 AM CrossFit

12 x 1 @ 100 lbs

4

Stephanie
Marnocha

6:00 AM CrossFit

12 x 1 @ 90 lbs

5

Nikki
Durkee

6:30 PM CrossFit

12 x 1 @ 85 lbs

6

Alysia
Ramos

6:30 PM CrossFit

12 x 1 @ 55 lbs

6

Tessa
Khan

9:30 AM CrossFit

12 x 1 @ 55 lbs

7

Private

9:30 AM CrossFit

4 x 1 @ 75 lbs

7

marina
moreno

5:30 PM CrossFit

3 x 1 @ 105 lbs