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Components

Metcon

Metcon

Settings

Workout

Thursday

Warm-up

15 mins

Metcon

Metcon (Time)

Power Snatch Cycling
For time
5 (185/125)
10 (155/105)
15 (115/75)
20 (95/65)

*May use only 1 barbell
*Scale Weight accordingly.

*10 minute cap

Metcon (6 Rounds for reps)

Every 3 mins for 6 sets
30 sec DU
Rest 15 seconds
30 sec Row for Cals

*Score is DU and Calories each round

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

Whiteboard:

Thursday, February 23, 2017

Male Clients

1

Robert
Herford

6:00 PM CrossFit

6:08

2

Jose
Aguayo

6:00 AM CrossFit

5:23

3

Mike
Hannon

6:00 PM CrossFit

8:05

105, 85, 65, 45

4

Carlos
Jara

6:00 AM CrossFit

8:40

4

Kason
Davis

11:00 AM CrossFit

8:40

155, 135, 115, 95

5

Emile
Anderson

11:00 AM CrossFit

8:46

Female Clients

1

Page
Hannon

6:00 PM CrossFit

5:26

50#, 45#, 35#, 35#

2

Esther
Aguayo

6:00 AM CrossFit

5:45

85, 75, 65, 45

3

Wendy
Raider

6:00 PM CrossFit

6:11

hang power cleans

4

Laura
Sandy

5:00 PM CrossFit

6:25

45, 35, 25, 15

5

Meredith
Noll

5:00 PM CrossFit

6:26

45 lbs max

6

Ivette
Morales

9:00 AM CrossFit

6:30

7

Lorin
Scates

6:00 AM CrossFit

6:32

hang power clean. 5 and 10 at 55 15 and 20 at 45

8

Rachel
Klahr

6:00 PM CrossFit

6:54

9

Sarah
Cote

6:00 AM CrossFit

7:01

10

Jasmine
Nivens

11:00 AM CrossFit

7:30

11

Omayra
Rosa

9:00 AM CrossFit

7:50

12

Martha
Brown

6:00 AM CrossFit

8:53

85#, 75#, 65#, 55#

13

Shannon
Davis

11:00 AM CrossFit

9:54

90,85,75,70