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Components
Snatch Technique Complex
Back Squat
Tricycle
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
2/22/2021 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:00 PM CrossFit
4:00PM 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):
38 (18/20)
Workout
2/22/2021
"You make a living with what you get. You make a life with what you give." Winston Churchill Think back to a time in your life when you came in clutch for someone. One where you showed up for a friend in a time of need. But you didn't just show up; you went above and beyond. Not because of some expected return or alterior motive, but because you believed it was the right thing to do. You genuinely cared. Think back to that day, and how it made you feel when you saw your impact. Think back to how it felt to know you made a difference It felt really good, didn't it. Really damn good! Science has shown us that one of the most powerful emotions we can feel, via seretonin, is erleased in mass at these moments. But what is even more interesting, is that it's literally contagious. Think back to the last time you asw someone else doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that; how did you feel witnessing that? Did it make you feel more generous? If generosity is contagious, it just needs to be started. let it be us. Be the change we want to see in this world.
Warm-up
See Coach's board.
Snatch Technique Complex (3 sets x 5 lifts)
3 sets:
- 1 snatch pull
- 1 power snatch
- 1 OHS
- 1 snatch balance
1 high hang squat snatch
complete entire set unbroken. Rest as needed between sets. 10 minutes to complete.
recommended % betwen 40 - 50 % 1RM snatch
Back Squat (10-8-6-4-2)
Back Squat
- Take about 10 minutes to complete, resting between sets as needed.
- set 1 55-57%
- set 2 65-67%
- set 3 75-77%
- set 4 83-85%
- set 5 90-92%
Tricycle (Time)
- 60/40 cal Echo bike buy-in
directly into:
30-24-18-12 of:
- alternating db power snatches
- chest 2 bar pull-ups
- thrusters
dumbbell:
MRx: 35/20, Rx: 50/35, Rx+: 70/50
Thruster:
MRx: 45/35, Rx: 65/45, Rx+: 95/55
- Light and fast is the aim today.
- weights that allow you to do 30+ unbroken reps when fresh.
- make the main focus the 30-24-18-12. A too fast pace on the bike could potentially slow you down in the back end of the workout.
- find a smooth pace on the snatches that allows for unbroken sets.
- may need to break up the pull-ups quite a bit.
- Let's try to hold onto the barbell for bigger sets today.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 22, 2021
Male Clients
1
3
Pete
4:00PM CrossFit
1 x 5 @ 135 lbs
1
David
Spungin
6:00 PM CrossFit
1 x 5 @ 135 lbs
1
John
O'Keefe
5:00 PM CrossFit
1 x 5 @ 135 lbs
2
Jon
LeDuc
6:00 AM CrossFit
1 x 5 @ 115 lbs
2
Rob
Bush
6:00 AM CrossFit
1 x 5 @ 115 lbs
3
Doug
Davis
12:15 PM CrossFit
1 x 5 @ 105 lbs
4
Alex
Kersis
3:00 PM CrossFit
1 x 5 @ 95 lbs
4
Cameron
Shepherd
9:30 AM CrossFit
1 x 5 @ 95 lbs
4
Sylvain
Thibault
6:00 PM CrossFit
1 x 5 @ 95 lbs
5
Matthew
Emmons
8:30 AM Crossfit
1 x 5 @ 90 lbs
6
Duncan
Emmons
8:30 AM Crossfit
1 x 5 @ 75 lbs
7
Brian
Murphy
6:00 AM CrossFit
1 x 5 @ 65 lbs
7
Darren
Reed
12:15 PM CrossFit
1 x 5 @ 65 lbs
7
Mark
Richardson
12:15 PM CrossFit
1 x 5 @ 65 lbs
8
Bryant
Robert
5:00 PM CrossFit
1 x 5 @ 55 lbs
9
Jeremy
Landrum
6:00 PM CrossFit
1 x 5 @ 45 lbs
10
Keith
Davis
6:00 PM CrossFit
1 x 5 @ 35 lbs
11
Dan
Lincoln
6:00 AM CrossFit
1 x 5 @ 25 lbs
Female Clients
1
Jordan
Dunbar
8:30 AM Crossfit
1 x 5 @ 75 lbs
2
Brooke
Bemis
5:00 PM CrossFit
1 x 5 @ 65 lbs
3
Amanda
Spungin
12:15 PM CrossFit
1 x 5 @ 55 lbs
3
Angie
O'Keefe
6:00 AM CrossFit
1 x 5 @ 55 lbs
3
courtney
alberts
6:00 AM CrossFit
1 x 5 @ 55 lbs
4
Kathy
Griffiths
8:30 AM Crossfit
1 x 5 @ 45 lbs
Cleans
4
Kerry
Riefenberg
4:00PM CrossFit
1 x 5 @ 45 lbs
5
Caitlin
Smith
5:00 PM CrossFit
1 x 5 @ 35 lbs
5
Karin
Thomsen
4:00PM CrossFit
1 x 5 @ 35 lbs
5
Peri
Vogl
7:15 AM CrossFit
1 x 5 @ 35 lbs
5
Ruthann
Christensen
9:30 AM CrossFit
1 x 5 @ 35 lbs
5
Sage
Schoenfeld
7:15 AM CrossFit
1 x 5 @ 35 lbs
5
Sarah
Willoughby
5:00 PM CrossFit
1 x 5 @ 35 lbs
5
Shannon
Mahan
8:30 AM Crossfit
1 x 5 @ 35 lbs
5
Susan
McDonald
4:00PM CrossFit
1 x 5 @ 35 lbs
squat clean
6
kathy
long
8:30 AM Crossfit
1 x 5 @ 25 lbs
6
Zoe
Bergner
9:30 AM CrossFit
1 x 5 @ 25 lbs
7
Dana
Bossert
8:30 AM Crossfit
1 x 5 @ 15 lbs
7
Katherine
Landrum
6:00 PM CrossFit
1 x 5 @ 15 lbs
7
Vicki
Spicer
8:30 AM Crossfit
1 x 5 @ 15 lbs
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