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Components
Snatch + OHS
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Monday - CrossFit VU
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
37 (16/21)
Workout
Monday
Warm-up
1 min banded lat distraction (demo:
https://youtu.be/K8DIF5UI2Gg)
1 min banded lateral hip distraction (demo:
https://youtu.be/99pb0NnE4Kw)
25 DU or 50 SU
5/5 SL Glute Bridge
5/5 Bird Dogs
5/5 Cossack Squats w/ OH reach
5 scap pull ups
5 Snatch Grip RDL
5 Snatch Grip BTN Push Press
Into..
Snatch Prep
Strength
Snatch + OHS (1 x 1)
1 Snatch + 1 OHS
15 min clock
Build to a mod/heavy complex (75-80%)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 5
25 DU
6 Power Snatch (95/65)(75/55)
6 TTB
-Rest 2 min-
AMRAP 5
25 DU
6 OHS
6 Pull Ups
Score is total rounds + reps
RX+
135/95
C2B
Scaled
50 SU
Less weight
HKR
Banded PU/RR
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 07, 2022
Male Clients
1
James
Wall
4:30 PM CrossFit
3 x 1 @ 225 lbs
3x1, did PC,HC, 6OHS @225 after
2
Jay
Cooke
8:30 AM CrossFit
1 x 1 @ 215 lbs
used James' bar...its cheating
3
Dan
Lenzini
6:30 PM CrossFit
1 x 2 @ 165 lbs
3
Jason
Henry
4:30 PM CrossFit
1 x 1 @ 165 lbs
4
Hunter
Kiker
5:00 AM CrossFit
1 x 1 @ 155 lbs
4
Stefan
Chamlis
5:30 PM CrossFit
1 x 1 @ 155 lbs
5
Jason
Rabinowitz
5:00 AM CrossFit
1 x 1 @ 150 lbs
6
Steven
Woelke
6:00 AM CrossFit
1 x 1 @ 125 lbs
7
Alexander
Rios
8:30 AM CrossFit
1 x 1 @ 115 lbs
7
Nathan
Lain
4:30 PM CrossFit
1 x 1 @ 115 lbs
7
Zack
Vredenburg
5:00 AM CrossFit
1 x 1 @ 115 lbs
8
Sergio
Douglas
4:30 PM CrossFit
1 x 1 @ 95 lbs
Front squats: shoulder hurts
9
Evan
Baker
5:00 AM CrossFit
1 x 1 @ 85 lbs
9
scott
Tyler
5:00 AM CrossFit
1 x 1 @ 85 lbs
10
Matthew
White
6:30 PM CrossFit
1 x 2 @ 65 lbs
power + 2 ohs
11
Kenneth
Smith
5:30 PM CrossFit
1 x 1 @ 0 lbs
Cleans and front squats 145#
Female Clients
1
Lakeisha
Crouch
6:30 PM CrossFit
1 x 1 @ 145 lbs
2
Shayna
Rogers
4:30 PM CrossFit
1 x 1 @ 115 lbs
3
Jordyn
Bennett
8:30 AM CrossFit
1 x 1 @ 95 lbs
3
Tiara (Tee)
Kutscherenko
4:30 PM CrossFit
1 x 1 @ 95 lbs
4
Alexandra
Moran
4:30 PM CrossFit
1 x 1 @ 90 lbs
5
Amanda
Wilson
8:30 AM CrossFit
1 x 1 @ 85 lbs
5
Jackie
Morell
5:00 AM CrossFit
1 x 1 @ 85 lbs
5
Jessica
Kelly
5:00 AM CrossFit
1 x 1 @ 85 lbs
5
Katie
Cuson
5:00 AM CrossFit
1 x 1 @ 85 lbs
failed 90
6
Erika
Rather
5:30 PM CrossFit
1 x 1 @ 80 lbs
6
Lacy
McKinley
6:30 PM CrossFit
1 x 1 @ 80 lbs
7
Carmen
Thompson
5:30 PM CrossFit
1 x 1 @ 75 lbs
7
Sidney
Ladd
4:30 PM CrossFit
1 x 1 @ 75 lbs
8
Jennifer
Rather
5:30 PM CrossFit
1 x 1 @ 65 lbs
9
Dawn
Word
5:00 AM CrossFit
1 x 1 @ 60 lbs
10
Abby
Thomas
6:00 AM CrossFit
1 x 1 @ 55 lbs
10
Erika
Enriquez
6:30 PM CrossFit
1 x 1 @ 55 lbs
10
Heather
Williams
5:00 AM CrossFit
1 x 1 @ 55 lbs
10
Paige
Darrow
4:30 PM CrossFit
1 x 1 @ 55 lbs
11
Chere
Swift
5:30 PM CrossFit
1 x 1 @ 45 lbs
11
Leigh
Green
8:30 AM CrossFit
1 x 1 @ 45 lbs
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