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Components
Metcon
High-Hang Snatch
Snatch
Settings
Location
(All)
Crossfit North Cloud
Program
CCCC BBall
CCCC Softball
CCCC Wrestling
CF Lite
CrossFit
Engine Rx
N.C. Kids
Date
Workout
Forgot About Dre - Crossfit North Cloud
Class
(All)
CrossFit: 5:15 AM
CrossFit: 6:15 AM
CrossFit: 5:15 PM
CrossFit: 6:15 PM
Remote Athlete
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
22 (9/13)
Workout
Forgot About Dre
Warm-up
2 Sets:
1:00 Row
15 Banded Good Morning
10 Hanging Scap Retraction
5 Inchworm
-Then-
Build to Deadlift weight.
Metcon
Metcon (Time)
Complete For Time:
21-15-9
Deadlift (225/155)
Burpee Pull Up
Rx+:
21-15-9
Deadlift (275/185)
Burpee Chest-to-Bar
Time Cap: 12:00
Weightlifting
High-Hang Snatch (5 x 1 (EMOM 5))
High-Hang Snatch
EMOM 5:
1 High Hang Power Snatch x 2 sets @65% of 1RM Snatch
1 High Hang Power Snatch x 3 sets @70% of 1RM Snatch
*These will essentially be your warmup sets for the Heavy 1-Rep Snatches.
Snatch (Heavy 1-Rep)
Snatch
After completing the High Hang Snatches, take 10 minutes to build to a heavy 1-Rep Snatch (Power OR Squat).
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 14, 2022
Male Clients
1
Brad
Robert
CrossFit: 6:15 AM
11:49
2
Grant
Garst
CrossFit: 5:15 AM
7:49
3
Luke
Lister
CrossFit: 5:15 AM
8:28
4
Justin
Ferrell
CrossFit: 5:15 AM
9:09
5
Seth
Eubanks
CrossFit: 5:15 PM
9:44
6
Jerry
Sipe
CrossFit: 6:15 AM
11:55
7
Chuck
Lambertz
CrossFit: 6:15 AM
8:54
185#/jumping bpu #scaledaf
8
Allan
Jackson
CrossFit: 6:15 PM
12:00
21/15
9
Jay
Lowell
CrossFit: 5:15 PM
13:00
#185 dl
Female Clients
1
Kayla
Garst
CrossFit: 6:15 AM
9:11
911, ha
2
Mallory
Robert
CrossFit: 5:15 PM
10:41
3
Private
CrossFit: 5:15 AM
11:07
4
Candace
Lister
CrossFit: 5:15 AM
12:12
5
Shaelin
Giersch
CrossFit: 6:15 AM
8:16
6
Leah
Loring
CrossFit: 5:15 PM
9:27
125lbs
7
Amber
Lambertz
CrossFit: 5:15 PM
10:33
155#, jumping
8
Cynthia
Atwell
CrossFit: 5:15 AM
10:34
105, rr
9
Kacey
Roe
CrossFit: 5:15 AM
10:39
pullups, 105#
10
Alisha
Sipe
CrossFit: 5:15 AM
11:02
#85, knee hurts
11
Megan
Katt
CrossFit: 5:15 PM
11:09
12
Renata
Knox
CrossFit: 6:15 AM
12:00
only did 5 of last set
13
Jolene
Pfeil
CrossFit: 5:15 PM
12:30
155#, jumping pu (rx weight)
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