Public Whiteboard

Components

Metcon

Settings

Workout

01/31/2019

Warm-up

snatch warm up

400 m run

3 rds

15 air squats

10 hang muscle snatch

7 snatch grip back rack push press

90 second lat stretch

3 sets at ascending

3 snatch deadlifts

1 Hang snatch

1 Snatch

Weightlifting

Metcon (No Measure)

Snatch
1 set of 2 reps @ 75%
2 sets of 1 rep @ 80%
3 sets of 1 rep @ 85%

Snatch pull
3 sets of 2 reps @ 90% of snatch weight

Metcon

Metcon (AMRAP - Rounds and Reps)

12 minute AMRAP
10 wall balls (20/14)
3 bar roll overs
2 rope climb

Whiteboard:

Thursday, January 31, 2019

Male Clients

Mario
Garcia

4:30 PM CrossFit

3 + 10

Manish
Jain

7:30 PM CrossFit

8 + 0

14lb ball 3 half bar roll over 3 rope climb (ground)

Edgar
Campos

7:30 PM CrossFit

6 + 0

Diego
Volpato

5:30 PM CrossFit

5 + 0

20#, scaled roll over and rope

Raj
Gajula

7:30 PM CrossFit

5 + 0

14lbs wall ball

Jose
Jimenez

5:30 AM CrossFit

4 + 1

kipping pullups

Female Clients

Rachel
Garcia

4:30 PM CrossFit

4 + 10

Laura
Fierro

4:30 PM CrossFit

4 + 0

12#; assisted roll overs;

GABRIELA
BARRERA

12:00 PM CrossFit

3 + 13

Scaled roll over

Alejandra
Garza

5:30 PM CrossFit

3 + 11

assisted bar roll overs , rope climbs, wb#10