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Components

Air Assault

Power Snatch

Settings

Workout

08Dec2015

Warm-up

The CrossFit Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Stretches: Banded Bully, Thoracic Mobility, Posterior Chain Floss

Metcon

Air Assault (Calories)

10 Minutes Max Calories on Bike

Strength & Skill

Power Snatch (6 Sets of 8-10 Reps)

-High Value
-Quality Movement
-Form Perfection

Homework

10-15 Minutes Shoulder Mobility

https://youtu.be/eveYJP1indI

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

Whiteboard:

Tuesday, December 08, 2015

Clients:

Leaderboard

Men's Air Assault
Justin Stein	12/08/2015	138 Calories
Micheal Young	12/08/2015	122 Calories

Women's Air Assault
No female leaders to show...

Male Clients

1

Justin
Stein

9:30 AM CrossFit

138 Calories

2

Kent
Higginbotham

7:00 PM CrossFit

135 Calories

3

Dave
Russell

4:00 PM CrossFit

133 Calories

4

Grant
Burdeau

7:00 PM CrossFit

122 Calories

4

Micheal
Young

9:30 AM CrossFit

122 Calories

5

Dusty
Kerr

6:00 AM CrossFit

113 Calories

6

Jason
Mashburn

4:00 PM CrossFit

110 Calories

7

Private

9:30 AM CrossFit

101 Calories

8

Brian
Burke

6:00 AM CrossFit

98 Calories

9

Jeff
Greene

12:00 PM CrossFit

92 Calories

10

Brad
Eisel

6:00 AM CrossFit

91 Calories

11

Neil
Oberg

7:00 PM CrossFit

87 Calories

12

Colin
Wright

4:00 PM CrossFit

105 Calories

Female Clients

1

Julianne
Russell

7:00 PM CrossFit

74 Calories

2

Jonelle
Harris

5:00 PM CrossFit

63 Calories

3

Shequia
Mashburn

4:00 PM CrossFit

56 Calories

4

Mia
Mudd

4:00 PM CrossFit

50 Calories

5

Larisa
Gershilevich

7:00 PM CrossFit

70 Calories