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Components
Hang Power Snatch
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Tuesday - CROSSFIT GRAYS HARBOR
Class
(All)
CrossFit: 6:00 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 3:30 PM
CrossFit: 4:30 PM
5:30pm CrossFit
6:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (6/5)
Workout
Tuesday
Warm-up
2:00 Bike
Into…
2 ROUNDS
10 PVC Pass Through
8 Jumping Squats
6 Up-Downs
Into…
1 ROUND*
5 Snatch Deadlift
5 Snatch Grip Press
5 Burpees
*This round will be performed with the empty BB
Strength
Hang Power Snatch (4x3)
Hang Power Snatch
ON A 15:00 RUNNING CLOCK…
4x3
Hang Power Snatch*
*Moderate-Heavy for all Sets
(Score is Weight)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 MINUTES
12/10 Cal Bike
9 Burpees Over the Bar
3 Hang Power Snatch (135/95)|(95/65)*
*Power Snatch reps increase by 3 every round. 3, 6, 9, etc…
(Score is Rounds + Reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 22, 2020
Male Clients
1
Dr. Ryan
Farrer
CrossFit: 6:00 AM
4 x 3 @ 135 lbs
1
Jim
Boora
CrossFit: 6:00 AM
4 x 3 @ 135 lbs
1
Trey
Berge
CrossFit: 12:00 PM
4 x 3 @ 135 lbs
2
Alex
Barene
CrossFit: 9:00 AM
4 x 3 @ 115 lbs
2
Andy
Polmateer
CrossFit: 9:00 AM
4 x 3 @ 115 lbs
3
Bob
Barene
CrossFit: 4:30 PM
4 x 3 @ 95 lbs
Female Clients
1
Private
CrossFit: 12:00 PM
4 x 3 @ 80 lbs
2
Michelle
Barre
5:30pm CrossFit
4 x 3 @ 65 lbs
3
Heather
McKee
CrossFit: 12:00 PM
4 x 3 @ 52 lbs
4
Ana
Herr
CrossFit: 4:30 PM
4 x 3 @ 42 lbs
4
Tessie
Lang
CrossFit: 4:30 PM
4 x 3 @ 42 lbs
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