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Components

DB Bench Press

Metcon

Settings

Workout

Bench Snatch shuttle

Warm-up

2 Rounds: (10 Minute Cap)
200m SandBag Carry (60/40lbs)
50' Sandbag Lunge
20 Cobras (2.5lbs)
12/10 Cal Ski erg

Strength

DB Bench Press (Build to a heavy 10)

15 minutes

Metcon

Metcon (Time)

6 Rounds:
10 Alternating DB Snatches
15 Hand Release Push-ups
120m Shuttle Sprint (10-10-20-20-30-30)

(Rest 1:30)

Rx: 50/30 DB
Rx+: 70/40 DB

You must keep your free hand off of your body during snatches.

Scale Push-ups so that you can keep them unbroken or at least keep them in quick sets.

Shuttle Sprint should be max effort (Sub :30)

Accessory Work

Metcon (No Measure)

4 Rounds of:
10 KB Bottom's up Presses (next to wall)
1 min Banded Lat Stretch / side

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

Whiteboard:

Friday, January 31, 2020

Male Clients

1

Nate
Cobb

12pm CrossFit

1 x 10 @ 200 lbs

2

Jim
Pinkerton

12pm CrossFit

1 x 10 @ 190 lbs

3

Craig
Kreinest

4pm CrossFit

1 x 10 @ 160 lbs

80# each hand

3

Kevin
Gelfand

12pm CrossFit

1 x 10 @ 160 lbs

3

Ryan
Keith

12pm CrossFit

1 x 10 @ 160 lbs

4

Adam
Gelfand

4pm CrossFit

1 x 10 @ 140 lbs

160*5

4

Bill
Curci

4pm CrossFit

1 x 10 @ 140 lbs

2x70; got 9@160

4

Ryan
Figuerado

4pm CrossFit

1 x 10 @ 140 lbs

5

Christopher
Gonzalez

5pm CrossFit

1 x 10 @ 130 lbs

6

Brian
Kent

5pm CrossFit

1 x 10 @ 120 lbs

6

Chad
Baker

12pm CrossFit

1 x 10 @ 120 lbs

6

Eric
Otero

5pm CrossFit

1 x 10 @ 120 lbs

6

Fabricio
🦍

12pm CrossFit

1 x 10 @ 120 lbs

6

Jaimeson
Pollen

6pm CrossFit

1 x 10 @ 120 lbs

60 each

6

Jason
Jarrells

12pm CrossFit

1 x 10 @ 120 lbs

7

Ahmed
Dahir

7am CrossFit

1 x 10 @ 110 lbs

55# DB

7

Julian
Haddad

4pm CrossFit

1 x 10 @ 110 lbs

8

Jake
White

6am CrossFit

1 x 10 @ 85 lbs

9

Ryan
Gift

6am CrossFit

1 x 10 @ 70 lbs

10

Ashish
Grover

7am CrossFit

1 x 10 @ 65 lbs

11

Danny
Meadows

6am CrossFit

1 x 10 @ 60 lbs

70 4 times

11

Private

5pm CrossFit

1 x 10 @ 60 lbs

11

Private

5pm CrossFit

1 x 10 @ 60 lbs

11

Tony
Huynh

7am CrossFit

1 x 10 @ 60 lbs

12

Christopher
Lai

7am CrossFit

1 x 10 @ 55 lbs

13

Bill
Houck

6am CrossFit

7 x 10 @ 35 lbs

top 40#

14

Aldair
Rodriguez

8am CrossFit

1 x 9 @ 65 lbs

14

Tyler
Eickmann

8am CrossFit

1 x 8 @ 60 lbs

2x60# dbs

14

Papi
Aka Teddy

12pm CrossFit

1 x 7 @ 100 lbs

Female Clients

1

Claudia
Chaloner

12pm CrossFit

1 x 10 @ 110 lbs

55# DBs

1

Heather
Spears

12pm CrossFit

1 x 10 @ 110 lbs

55 DBs

2

Patricia
Brown

6pm CrossFit

1 x 10 @ 100 lbs

50 ea h

3

ashley
green

5pm CrossFit

1 x 10 @ 80 lbs

40 per hand

3

Rachael
Storm

12pm CrossFit

1 x 10 @ 80 lbs

#40 per hand

4

Alissa
Cobb

8am CrossFit

1 x 10 @ 70 lbs

another 1x8 @35

4

Brenna
Jarrells

12pm CrossFit

1 x 10 @ 70 lbs

6x80

4

Esmeralda
Bernal

6pm CrossFit

1 x 10 @ 70 lbs

35 per hand

4

Gretchen
Otero

5pm CrossFit

1 x 10 @ 70 lbs

35/ hand

4

Janis
Green

7am CrossFit

1 x 10 @ 70 lbs

8 at 40, 2 sets at 35

4

Maria
Mercado

6pm CrossFit

1 x 10 @ 70 lbs

5

Camille
Chamberlen

8am CrossFit

1 x 10 @ 60 lbs

5

kasey
stark

5pm CrossFit

1 x 10 @ 60 lbs

30lb ea hand, 5 at 70lb

6

Allison
Hart

8am CrossFit

3 x 10 @ 50 lbs

7

Kym
Janke

4pm CrossFit

1 x 10 @ 40 lbs

each hand, still not too bad - started to feel it in my right sho...

7

Wifey
(aka Chris ...

5pm CrossFit

1 x 10 @ 40 lbs

1x6@45, per arm

8

Donica
Ryder ⛵️

6am CrossFit

1 x 10 @ 35 lbs

8

Melissa
Gomez

12pm CrossFit

1 x 10 @ 35 lbs

1x4 40lbs

8

Michelle
Robidas

6am CrossFit

1 x 10 @ 35 lbs

8@40lbs

8

Talyn
Meadows

4pm CrossFit

1 x 10 @ 35 lbs

9

Jaclyn
Morbitzer

8am CrossFit

1 x 10 @ 30 lbs

rt sho f ed up

10

Theresa
Brinsa

6am CrossFit

1 x 10 @ 20 lbs

shoulder

10

Yaili
Dominguez ...

6pm CrossFit

1 x 10 @ 20 lbs

11

Becca
Chang

6pm CrossFit

1 x 8 @ 35 lbs

11

Vienna
Kaiser

8am CrossFit

1 x 5 @ 60 lbs