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Components
Squat Snatch
Metcon
Settings
Location
(All)
CrossFit Trivium
Program
CrossFit
Matt's Personal Training
Open Gym
RECESS
Remote Training
Yoga
Date
Workout
CF - 1/20/21 - CrossFit Trivium
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
7:00am CrossFit
11:30 AM CrossFit
12:30 PM CrossFit
4:00 PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
26 (14/12)
Workout
CF - 1/20/21
Burgener
Burgener warmup
Conduct 3 repetitions each of the following movements for 1 round w/ PVC
– Snatch Pull (SPEED THROUGH THE MIDDLE)
– Snatch High Pull (KEEP THE BAR CLOSE)
– Muscle Snatch (FAST TURNOVER)
– Jump and Land (FOOTWORK)
– Hang Power Snatch
Skill Transfer
- BTN Press: (OVERHEAD STRENGTH)
- OH squat: (CORE STRENGTH)
- Heaving sn bal: (FAST HANDS, NO FEET)
- sn balance no dip: (FAST HANDS FAST FEET)
- sn balance with dip: (FAST HANDS FAST FEET)
B: Squat Snatch (1 rep x emom x 7 @75-90% )
( rest :60 if you fail a rep)
C: Metcon (AMRAP - Rounds and Reps)
GPP
12 min amrap:
5 power snatch 95/65
10 deadlift 95/65
15 hrpu
Competitor
12 min amrap:
5 power snatch 135/95
10 deadlift 135/95
15 hspu
D: Metcon (No Measure)
alt emom x 15
1- :30 bearhug sand bag hold (AHAP)
2- 15/10 cal bike
3- 20 alt v-up
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 20, 2021
Male Clients
1
Alex
Adkins
5:00 AM CrossFit
7 x 1 @ 205 lbs
165-75-185-195-205-215-225
1
Burton
Elrod
6:00 PM CrossFit
7 x 1 @ 205 lbs
205x4, 215x3
2
Jason
Springer
5:00 PM CrossFit
7 x 1 @ 155 lbs
3
Geoff
Cottrill
6:00 AM CrossFit
7 x 1 @ 145 lbs
4
Alan
Hutcheson
11:30 AM CrossFit
7 x 1 @ 135 lbs
Dropped back to 115 for the last round.
4
David
Kan
6:00 PM CrossFit
7 x 1 @ 135 lbs
115; 125; 135
5
Ben
Hanback
12:30 PM CrossFit
7 x 1 @ 120 lbs
6
Andy
Wegman
6:00 PM CrossFit
7 x 1 @ 115 lbs
7
Chris
Weber
6:00 PM CrossFit
7 x 1 @ 105 lbs
7
Private
5:00 AM CrossFit
7 x 1 @ 105 lbs
7
Ryan
Holman
5:00 PM CrossFit
7 x 1 @ 105 lbs
8
Carl
Upton
7:00am CrossFit
7 x 1 @ 85 lbs
8
Mike
Jeffries
4:00 PM CrossFit
7 x 1 @ 85 lbs
8
Robert
Carpenter
7:00am CrossFit
7 x 1 @ 85 lbs
Female Clients
1
Christina
Chandler
5:00 AM CrossFit
7 x 1 @ 105 lbs
2
Jordan
Wylie
6:00 AM CrossFit
7 x 1 @ 95 lbs
2
Laura Lynn
Williams
11:30 AM CrossFit
7 x 1 @ 95 lbs
3
Jessica
Dodd
5:00 PM CrossFit
7 x 1 @ 80 lbs
3
Kristina
Moore
5:00 PM CrossFit
7 x 1 @ 80 lbs
4
Hadley
Davenport
11:30 AM CrossFit
7 x 1 @ 75 lbs
4
Tayler
Saunders
5:00 PM CrossFit
7 x 1 @ 75 lbs
5
Morgan
Webb
5:00 PM CrossFit
7 x 1 @ 70 lbs
6
Flor
Jalikis
5:00 AM CrossFit
7 x 1 @ 65 lbs
7
Sage
West
6:00 PM CrossFit
7 x 1 @ 60 lbs
4@55; 3@60
8
Catherine
Yancy
5:00 PM CrossFit
7 x 1 @ 55 lbs
9
Ryan
Elizabeth ...
6:00 AM CrossFit
7 x 1 @ 0 lbs
4 x 10 lunges @ 85#, 3 x 8 lunges @ 95#
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