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Components

Snatch

Metcon

Settings

Workout

Row Rope Climb

Warm-Up

10 Scap Pull-ups w/ pause

3 Rounds:
5 Strict Pull-ups
15 GHD Hip Extension
50' KB Cross Body Carries /side (medium)

(10 Minute Rope Climb Review)

Strength

Snatch (2 every 1:30 x 8 sets)

Increasing weight throughout

Metcon

Metcon (Time)

Teams of 2 (1 works, 1 rests)
2K Row
12 Rope Climbs (15 ft.)
36 Burpee Box Jumps (24/20)
1K Row
6 Rope Climbs
18 Burpee Box Jumps
*Partition all work as needed.

Scale Rope Climbs to 3 hitches per Rope Climb
(Or) 1 Rope pull to standing per rope climb

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

Whiteboard:

Thursday, January 16, 2020

Male Clients

1

Jim
Pinkerton

6am CrossFit

1 x 2 @ 165 lbs

2

Brian
Kalmenson

6am CrossFit

1 x 2 @ 155 lbs

2

Christopher
Lai

7am CrossFit

1 x 2 @ 155 lbs

2

Frank!e
Armas

4pm CrossFit

1 x 2 @ 155 lbs

3

Fabricio
🦍

12pm CrossFit

1 x 2 @ 146 lbs

4

Adam
Gelfand

12pm CrossFit

1 x 2 @ 145 lbs

squat snatch, go more

5

Brandon
Thorsten

4pm CrossFit

1 x 2 @ 125 lbs

5

Danny
Meadows

4pm CrossFit

1 x 2 @ 125 lbs

6

Eric
Otero

5pm CrossFit

1 x 2 @ 120 lbs

7

Bill
Curci

4pm CrossFit

1 x 2 @ 115 lbs

kept failing 2nd at 120

7

Kevin
Gelfand

12pm CrossFit

1 x 2 @ 115 lbs

8

Ahmed
Dahir

12pm CrossFit

1 x 2 @ 105 lbs

8

Andrés
Herrera

4pm CrossFit

1 x 2 @ 105 lbs

8

Chris
Christian

6am CrossFit

1 x 2 @ 105 lbs

9

Chad
Baker

12pm CrossFit

1 x 2 @ 95 lbs

9

Ryan
Figuerado

4pm CrossFit

1 x 2 @ 95 lbs

full snatch with squat

9

Ryan
Keith

8am CrossFit

1 x 2 @ 95 lbs

9

Pinpin
Anson

4pm CrossFit

1 x 2 @ 95 lbs

Female Clients

1

Kym
Janke

4pm CrossFit

1 x 2 @ 85 lbs

power, felt my shoulder too much in the squat

2

Gretchen
Otero

5pm CrossFit

1 x 2 @ 67 lbs

3

Michelle
Robidas

6am CrossFit

5 x 2 @ 65 lbs

4

Talyn
Meadows

4pm CrossFit

1 x 2 @ 60 lbs

5

Alyssa
Telles-Nolan

7am CrossFit

1 x 1 @ 110 lbs