Public Whiteboard

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Components

Snatch

CrossFit Games Open 16.3

Metcon

Settings

Workout

Monday

Weightlifting

A: Snatch (1 Every 30 Seconds x 7 minutes)

75-80%

Metcon

B: CrossFit Games Open 16.3 (AMRAP - Reps)

AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Extra

C: Metcon (AMRAP - Rounds and Reps)

Rx =
7 minute AMRAP of:
6/4 strict pull-ups
10 dumbbell bench press (50s/35s)

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

Whiteboard:

Monday, January 17, 2022

Male Clients

1

Chase
Gentilhomme

CrossFit: 4:30 PM

14 x 1 @ 185 lbs

2

Private

Open Gym

14 x 1 @ 165 lbs

2

Josh
Patch

Open Gym

14 x 1 @ 165 lbs

3

Andy
Kaestle

CrossFit: 5:00 AM

14 x 1 @ 155 lbs

3

Hunter
Brayton

CrossFit: 5:00 AM

14 x 1 @ 155 lbs

Coach Andy

4

John
Mullen

CrossFit: 5:00 AM

14 x 1 @ 95 lbs

5

BJ
Marsh

CrossFit: 4:30 PM

1 x 1 @ 125 lbs

Female Clients

1

Alaina
Savage

Open Gym

14 x 1 @ 145 lbs

2

Taylor
Turner

CrossFit: 5:30 PM

14 x 1 @ 95 lbs

3

Melanie
Sinclair

CrossFit: 5:30 PM

14 x 1 @ 53 lbs

(7 last sets at 58lb)